WOD 21102020
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 3-3-3-3-3 B. AMRAP 9′: 5 Pull Ups 10 Push Ups 15 Sit Ups
20
oct2020
October 2020
2020
WOD 20102020
at WOD - by queironcrossfit
A. STRONGMAN: For time: 50 DB Thrusters* * Every 90″ 4 DB Box Step Up B.5′ for max distance: farmer carry
19
oct2020
WOD 19102020
at WOD - by queironcrossfit
4 Rounds: 12/9 cal 12 burpees 200 m run 12 box jump over 200 m run 12 burpees 12/9 cal
18
oct2020
WOD 16102020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Every 75” x 12: 1.1 @65%+ B. AMRAP 11′: 6 Snatch (60/40) 9 Box Jump 12 Vups
15
oct2020
WOD 15102020
at WOD - by queironcrossfit
AMRAP 22’: 20 Front Racked KB Lunges 10 Burpees 20 KB DEadlift 10 Ring Dips
14
oct2020
WOD 14102020
at WOD - by queironcrossfit
A. ENDURANCE: 5 Rounds for time: 400m Run 500m Row 2’ Rest
13
oct2020
WOD 13102020
at WOD - by queironcrossfit
A. STRENGTH: Strict Press In a 15’ Window, reach a H3 Then, 1 x AMAP @85% B. 2 Rounds: 60 WallBall 30 C2B
12
oct2020
WOD 09102020
at WOD - by queironcrossfit
A. SKILLS: Butterfly Pull Ups B. AMRAP 12’: 2-4-6-8-10-12-14… Pull Ups 1-2-3-4-5-6-7… Slam Ball Over shoulder
08
oct2020
WOD 08102020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean & Push Jerk Every 75” x 9: (1+2) @65%+ B. 4 Sets of 4’ On : 2’ Off B1. AMRAP: 10 Cal 10 Power Clean (42/30kg) 20 Air Squats B2. AMRAP: 10 Cal 10 Push Jerk 30 Double Unders
07
oct2020
WOD 07102020
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% B. 3 Rounds: 15 Kb Swing (32/24kg) 10 Box Jump Over 50m sprint
06
oct2020
octubre 2020