WOD 06102020
at WOD - by queironcrossfit
A. WOD BY COUPLES TIME CAP 17’: 2 Rounds of: 30 cal AB 30 Cal Row Then, AMRAP: 5 Synchro c&j (60/40) 10 Synchro Burpees over the Bar 5 Synchro t2b
05
oct2020
October 2020
2020
WOD 05102020
at WOD - by queironcrossfit
A. STRENGTH: Ring dips 5 x 5 B. 14-12-10-8-6-4-2 DB Devil Press DB Goblet Squat Push Ups (x2)
04
oct2020
WOD 02102020
at WOD - by queironcrossfit
A. AMRAP 24’: 30 Cal 20 Box Jumps 30 Vups 5 Wall Climbs
01
oct2020
September 2020
WOD 01102020
at WOD - by queironcrossfit
A. SKILLS: Power Snatch EMOM 12’: 1 @65%+ B. 3 Rounds: 12 Power Snatch (60/40kg) 12 Bar Facing Burpees 400m Run
30
sep2020
WOD 30092020
at WOD - by queironcrossfit
A. SKILLS: Ring Muscle Up B. For time: 30 Burpee Muscle Up
29
sep2020
WOD 29092020
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In a 20’ window, reach a H4 Then, 1 x AMAP @85% B. 3-4 Rounds: 10 Psoas Marches (alt) 5/side Lateral WB Shots 10 Slow Deadbug (alt)
28
sep2020
WOD 28092020
at WOD - by queironcrossfit
A. STRENGTH: Chin Ups In a 15’ window, reach a H4 B. AMRAP 12’: 32 Goblet Squat (24/16kg) 16 Kb Push Press 8 Pull Ups
27
sep2020
WOD 25092020
at WOD - by queironcrossfit
A. EMOM 30’: 1. Yoga Warrior Left Leg Hold 2. Chin Up Hold 3. Yoga Warrior Right Leg Hold 4. Handstand Hold 5. Hanging L-Sit Hold 6. REST
24
sep2020
WOD 24092020
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In a 20’ window, reach H4 Then, 1 x AMAP @85% B. 3-4 Rounds for Quality: 3 Front Squat @75% of A 4 High Box Jump 50m Sprint
23
sep2020
WOD 23092020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch 3 Waves: 2’-90”-75” 3-2-1 @65/70/75% 3-2-1 @70/75/80% 3-2-1-1-1 @75/80/85+% B. TABATA THIS: B1. Abs B2. Lower Back
22
sep2020
septiembre 2020