CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Post the total amount

ENTRENAMIENTO DEL DIA WEIGHTLIFTING 5* (5 press banca + 5 chin ups strict) /r90" METCON For time 800 run 30 muscle ups –> 50 pull[…]

ENTRENO DEL DIA WARMUP Hinshaw warm up. ENDURANCE 10*100/30" row, run or bike*2 METCON Por parejas, for time: 50 double-unders 40 deadlift 120/80 50 double-unders[…]

ENTRENO DEL DIA WEIGHTLIFTING 10´emom (1 Hang clean above knee + 2 front squat). FIGHT GONE BAD 3 Rounds, For Total Reps 1 Minute Wall[…]

ENTRENO DEL DIA MONSTER MASH 4 Rounds for time of: 25/20 Cal row/bike 15 Box Step-ups 25/15 Rest 5’ Amrap 15 minutes of: 15 Burpee[…]

ENTRENO DEL DIA WEIGHTLIFTING Back squat 5*5 METCON 5 rondas por tiempo: 10 dumbell snatch 25/15 izqda 10 dumbell snatch 25/15 dcha 10 wall ball[…]

ENTRENAMIENTO DEL DIA WEIGHTLIFTING Nivel I: push press 5*5 Nivel II: split jerk 5-7* 3 reps ( 2” pausa en catch). WOD 4 rounds for[…]

ENTRENO DEL DIA WEIGHTLIFTING Snatch deadlift 5*5 – peso ligero y técnico. METCON 21, 15, 9 reps for time of: Chest-to-bar pull-ups Double unders *3[…]

WOD 3-5 rounds for time: 1000 run 50 Kb swings 32/24 1000 row 35 bj 1000 bike*2 20 burpees * NI: 1-2 rondas / NII:[…]

ENTRENO DEL DIA GYMNASTICS 10-15´ Handstand progressions 10-15´ Rope climb progressions MMASH 10´amrap 7 handstand push-ups 1 rope climb legless 5´ rest 3 rft: 100[…]

ENTRENAMIENTO DEL DIA WEIGHTLIFTING 10´clean 10´jerk, después: 15´to find a heavy 3rm clean & jerk WOD Intervals 10* (1´on: 1´off). 25 squats Max reps of[…]

NIVEL II 5 rondas por tiempo: 5 rondas de cindy 1000 row, run, bike*2 NIVEL I 5 rondas por tiempo: 3 rondas de cindy 500[…]

NIVEL II WEIGHTLIFTING 15´emom snatch: 1 a 5´: 3@60% 6 a 10´: 2@70% 10 a 15´: 1@80% METCON 6 rounds for time of: 10 hang[…]

NIVEL II METCON 5 rounds for time of: 5 deadlifts 120/90 10 burpees GYMNASTICS 3-5 rondas por calidad: 5 PVC dislocations 1 hang sequence (15"[…]

NIVEL II WEIGHTLIFTING 5* (2 snatch below knee + 2 snatch balance 3" pause). METCON Amrap 7 50 double-unders 10 back squats 60/40 (no rack).

NIVEL II METCON For time: 30 hspu 9 squat cleans 85/60 20 hspu 12 squat cleans 85/60 10 hspu 15 squat cleans 85/60 5 hspu[…]

NIVEL II WEIGHTLIFTING 5 * (2 Hip squat snatch + 2 oh squat tempo 5510) METCON 1000, 800, 600, 400, 200 / r90" – Se[…]

NIVEL II D.T 5 rondas por tiempo: 12 peso muerto 70/50 9 hang power clean 70/50 6 push jerk 70/50 METCON En tríos: 30*200 run,[…]

ENTRENO DEL DIA WOD 1 7’ amrap 200 run, row or bike*2 25 kbswing 24/16 Rest 3’ WOD 2 En tríos 12’ amrap Max Front[…]

SESION 1 La sesión 1 se realizará en el box 2 con todos los niveles juntos. WOD 12’ to find a heavy bench press 12’[…]

NIVEL II WOD 6 rounds for time of: 30 squats 19 power cleans TNG 60/40 7 strict pull-ups Run 400 meters * Tng: realizar mínimo[…]

NIVEL II WARM UP 10’ por calidad: 200 run. row, bike 5 air squat tempo 5510 5 snatch push press 5” pause on top 5[…]

NIVEL II & I WEIGHTLIFTING
 Deadlift 10 a 1 / 60” rest

 WOD
 5* 3’ on : 1’ off 
Farmer carry 60/40 
Dball pass
 Log[…]

ENHORABUENA JUANAN Y CRIS WOD “Gabriel” 5 rounds for time of: 50, 40, 30, 20, 10 sit ups 3 legless rope climbs, 15-ft. rope 
[…]

WARM UP 10’ por calidad
 200 run
 5 tempo goblet squats 30” down / 30” up
 10 mountain climber to stretch
 10 rot. Interna cadera[…]