WOD 18122019
at WOD - by queironcrossfit
A. STRENGTH: Squat Clean EMOM 12’: 1@65%+ B. EMOM 15’: 1) 5-7 Squat Clean (TnG) @40% of A 2) 20 V-Ups 3) 5-7 Squat Clean (DnG) 4) 20 Back Extensions 5) Rest, Nose Breathing
17
dic2019
December 2019
2019
WOD 17122019
at WOD - by queironcrossfit
A. STRENGTH: Chin Ups 5-5-3-3-3-1-1-1 B. AMRAP 14’: 20 Db Snatch (alt) 10 Chin Ups 10 Mountains Climbers
16
dic2019
WOD 16122019
at WOD - by queironcrossfit
STRICT PRESS – 1RM
15
dic2019
WOD 13122019
at WOD - by queironcrossfit
“FRIDAY TEAMS” 3 Rounds (team of 4): 400m Run (all) 40 Goblet Squat (32/24kg) 40 DB Hang Power Clean (2×22’5/15kg) 40 DB Push Jerk
12
dic2019
WOD 12122019
at WOD - by queironcrossfit
A. SKILLS: Dragonfly B. AMRAP 12’: 18 DB Box Step Over (2×22’5/15kg) 15 Cal Assault Bike 12 Toes to Bar
11
dic2019
WOD 11122019
at WOD - by queironcrossfit
4 Rounds: 20 cal AB 20 cal Row 20 Burpees 200m Run
11
dic2019
WOD 10122019
at WOD - by queironcrossfit
DEADLIFT- 1RM
09
dic2019
TWIN COACHES’ BIRTHDAY
at WOD - by queironcrossfit
A. STRENGTH: Snatch EMOM 12’: 1@65%+ B. 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45kg) 83 Double Unders
08
dic2019
WOD 04122019
at WOD - by queironcrossfit
BACK SQUAT – 1 RM
04
dic2019
WOD 04122019
at WOD - by queironcrossfit
A. SKILLS: Bar Muscle Up B. 4 Rounds: 5 Bar Muscle Up 10 Slam Ball Clean (50/40kg) 400m Run
03
dic2019
diciembre 2019