WOD 06092019
at WOD - by queironcrossfit
“FRIDAY TEAMS” 4 Rounds for Time: 30/24 Assault Bike Cal (each) 30 T2B Synchro 30m Sled Pull (each)
05
sep2019
September 2019
2019
WOD 05092019
at WOD - by queironcrossfit
5 Sets alternating Row & Assault Bike of: 3 Rounds of 60” On : 15” Off 2’ Rest Between Sets
04
sep2019
WOD 04092019
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. AMRAP 15’: 30m HSW 600m Run 30m Slamball Carry (50/40kg)
03
sep2019
WOD 03092019
at WOD - by queironcrossfit
A. STRENGTH: Clean & Jerk Every 75”: 12 x (2+1) @65%+ B. For Time: 12/9/6 Clean & Jerk (70/50kg) Ring Muscle Up
02
sep2019
WOD 02092019
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In a 20’ window, reach a H4 Then, 1 x AMAP @85% B. 4 Rounds for quality: 30” Hollow Hold 5 Negative Hamstrings
01
sep2019
August 2019
WOD 30082019
at WOD - by queironcrossfit
“SECOND CUT” For time: 800m Row 66 Kb Jerk (2 x 16/12kg) 40m Handstand Walk
29
ago2019
WOD 29082019
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In 20’ window, reach a H5 B. 4 Rounds: 3 Front Squat @90% of A 60m Sprint
28
ago2019
WOD 28082019
at WOD - by queironcrossfit
4 Sets of 6’ On : 3’ Off Alternating A1. Max Cal Row/AB A2. AMRAP: 12 Db GTOH (22’5/15kg) 24 Air Squats 48 Double Unders
27
ago2019
WOD 27082019
at WOD - by queironcrossfit
A. STRENGTH: Snatch Balance EMOM 12’: 1 @65% of 1RM Snatch B. 3 Rounds: 10 Toes to Bar 20m Db Overhead Walking Lunges (22’5/15kg) 30 Db Box Step Up
26
ago2019
WOD 26082019
at WOD - by queironcrossfit
A. SKILLS: Kb Snatch B. AMRAP 15’: 10 Cal Row 10 Kb Snatch (24/16kg) 10 Burpee Over the Kb 10 Box Jump Over
25
ago2019
agosto 2019