WOD 21012019
at WOD - by queironcrossfit
A. STRENGTH: Deadlift Reach H6 in 20′ then. 1 x AMAP @85% of H6 B. TABATA this: Walking Lunges Arch Hold
21
ene2019
January 2019
2019
WOD 18012019
at WOD - by queironcrossfit
3 Sets of: 3 Rounds 4’ ON : 1’ Active Rest Run Assault Bike Row 2’ Rest Between Sets
17
ene2019
WOD 17012019
at WOD - by queironcrossfit
A. SKILLS: Muscle Up B. AMRAP 12′: 6 Muscle Ups 12 Deadlift (80/55kg) 18 Box Jumps
16
ene2019
WOD 16012019
at WOD - by queironcrossfit
AMRAP 20’: 400m Run 20 DB Box Step Up @22’5/15kg 15 Toes to Bar
16
ene2019
WOD 15012019
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 7-7-7-7-7 B. 3 Rounds for Quality: 10 Kb Row / each arm 60″ Squat Position Hold Max Push Ups Unbroken
14
ene2019
WOD 14012019
at WOD - by queironcrossfit
A. STRENGTH: Power Clean Every 90”: 10 x 3 (TnG / DnG) @65% B. For time: 30 Power Clean @85/60kg* * EMOM: 10 Wallball Shots
14
ene2019
WOD 11012019
at WOD - by queironcrossfit
A. STRENGTH: Ring Dips 5-5-3-3-3-1-1-1 B. EMOM 12′: 20-30 Double Unders 7-15 Ring Dips
10
ene2019
WOD 10012019
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In 20’, reach a Heavy 6 Then, rest 3’ and AMAP @80% of A B. 3 rounds for quality: 30” L-sit 5-7 Eccentric Harmstrings
09
ene2019
WOD 09012019
at WOD - by queironcrossfit
3 Sets of 8’ On : 4’ Off AMRAP: 300m Run 15 Thrusters (43/30kg) 7 Bar Muscle Ups
08
ene2019
WOD 08012019
at WOD - by queironcrossfit
A. STRENGTH: Snatch Every 90” x 12 Sets 2 x 1 Snatch @70% 2 x 1 Snatch @75% 2 x 1 Snatch @80% 2 x 1 Snatch @85% 1 x 1 Snatch @90% 3 x 1 Snatch @95%+
07
ene2019
enero 2019