HOME WOD 10062020
at WOD - by queironcrossfit
A. STRENGTH: Slow Power Clean + Front Squat EMOM 12’: 1+1 B. For time: 12/9/6/3 Turkish Get Up Dummbell Power clean Front squat
09
jun2020
June 2020
2020
HOME WOD 09062020
at WOD - by queironcrossfit
EMOM 25′: A) 40-50” Db Snatch B) 40-50″ DU / Jumping Jacks C) 40-50” Half Squat Hold D) 40-50” Alternating Knee Tucks E) REST
08
jun2020
HOME WOD 08062020
at WOD - by queironcrossfit
A. STRENGTH: Strict Press TEMPO (10/0/10/1) 4 x 8 B. AMRAP 10’: 6 Push Jerk (24/16kg) 9 Jumping Knee Tucks 12 Kb Swing
07
jun2020
March 2020
WOD 13032020
at WOD - by queironcrossfit
A. STRENGTH: Clean & Jerk Every 2’ x 9: (3+1)@65%+ B. 5 Rounds: 2 Rope Climb 5 Bar Facing Burpees 7 Thrusters (60/40kg)
12
mar2020
WOD 12032020
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In a 20’ window, reach a H4 Then, 1 x AMAP @85% of A B. 3-4 Rounds for quality: Lateral Wallball Throw x 10/side Tempo Squat (3030) x 10
11
mar2020
WOD 11032020
at WOD - by queironcrossfit
3 sets of 6’ on : 3’ off A1) 4’ bike + AMRAP: 7 box jump over, 10 push ups A2) 4’ row + AMRAP: 14 air squats, 10m broad jump A3) 4’ ski + AMRAP: 10m shuttle run, 14 vups
10
mar2020
WOD 10032020
at WOD - by queironcrossfit
A. STAMINA: Strict HSPU Max reps in 30” Then, EMOM 12’: Strict HPSU @30% of A 40” Hollow Hold B. 20/15/10/5: Double DB Shoulder to Overhead (22’5/15kg) Double DB Deadlift
09
mar2020
WOD 09032020
at WOD - by queironcrossfit
“EVA” 5 Rounds: 800m Run 30 Kb Swing (32/24kg) 30 Pull Ups
08
mar2020
WOD 06032020
at WOD - by queironcrossfit
“FRIDAY TEAMS” For time (teams of 3): 1500m Row 45 Wallball Shots 30 Squat Snatch (60/40kg) 120 Cal Assault Bike 45 Wallball Shots 30 Squat Snatch (60/40kg) 1500m Ski 45 Wallball Shots 30 Squat Snatch (60/40kg)
05
mar2020
WOD 05032020
at WOD - by queironcrossfit
A. SKILLS: Turkish Get Up B. AMRAP 20′: 1000m Run 4 x 10m Kb Overhead Walking Lunges (24/16kg)* * Start every 10m with a TGU (alt)
04
mar2020
marzo 2020