FUERZA 5*(3 clean & Jerks / 10 t2b). WOD In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of[…]

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RANKING WOD 3 rondas por tiempo: 8 snatch 50kg 14 kb swing heavy 32/20 21 sit ups 400 run SKILLS Por tríos: J1: 500 remo[…]

WARM UP Shoulder therapy WOD 21, 15, 9 Hang power clean 50/30 Hspu SKILLS 3 * (max muscle ups / 20 alternate pistols / 15[…]

BOX FUERZA ME Box squat 55555 3*8-10 step ups MC O KB 15-20 WOD 400 run 20 burpees Al llegar a 6′ 3 rondas por[…]

BOX FUERZA ME Box squat 55555 3*8-10 step ups MC O KB 15-20 WOD 400 run 20 burpees Al llegar a 6′ 3 rondas por[…]

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BOX WOD CrossFit total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep http://youtu.be/_6_

WOD Main site: «Margherita» (ver en CrossFit.com) 5′ rest 10 rondas por tiempo: 10 box jumps 200 run COMPETITORS WOD 5* (800 run / 10[…]

FUERZA Shoulder press 1 rm Push press 1 rm Jerk 1 rm 4*8 (Press banca 4*8 / chin up) 3* max (tríceps con goma /[…]

WARM UP 4* (10 OH squat / 5 burpee) FUERZA Split jerk 5*5 WOD 21, 15, 9 Dominadas Clean & jerk Push ups RESISTENCIA (extra[…]

WOD «The Open Test» AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 – games standards 40 TTB 30 Pull[…]

WARM UP 3* (10 wall squat / 10 kettlebell swing ruso) 5 (10 OH squat / 10 kettlebell swing americano) WOD Por tiempo: Run 800[…]

FUERZA 3*3 OH squat 3*3 Front squat 3 rm box squat ASSISTANCE & PREHAB 4*8 sumo deadlift 3*25 (band deadlift / hip extension) 3* (max[…]

FUERZA 3*3 OH squat 3*3 Front squat 1 rm box squat ASSISTANCE & PREHAB 4*8 sumo deadlift 3*25 (band deadlift / hip extension) 3* (max[…]

FUERZA 5* (5 push press / 10 ring push ups) WOD 3 rondas por tiempo: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict[…]

FUERZA 5* (5 push press / 10 ring push ups) WOD 3 rondas por tiempo: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict[…]

WOD Open 13.4 7′ amrap 3 clean & jerk 60 / 3t2b 6 clean & jerk 60 / 6t2b … 5 min rest OLY metcon[…]

FUERZA Box squat 5*5 / 30″ plank WOD 3 Rounds 10 Push press (approx 75%) 15 V Sit ups 20 Walking Plate Lunges (20-10) 15[…]

SKILL Pistols progressions Pistols 5*10 WOD 4 Rondas: 400m Run 12 Push ups 21 Box Jumps 24/20″ GYMNASTICS 3* (10 hspu / 10 weighted pull

SKILL Pistols progressions Pistols 5*10 WOD 4 Rondas: 400m Run 12 Push ups 21 Box Jumps 24/20″ GYMNASTICS 5* (10 hspu / 10 weighted pull[…]

WOD 10 rondas: 20 kettlebell swing 32/24 15 wall ball 10 box jumps 5 burpees 30″ rest. SKILL 200 dobles: al romper 5 push ups[…]

WOD 7 rondas: 20 kettlebell swing 32/24 15 wall ball 10 box jumps 5 burpees 30″ rest. SKILL kipping, t2b, pull ups RESISTENCIA 3*400

FUERZA 21′ emom 1’s: 3 power clean & jerk @ 80-90% 2’s: 15 box jumps 3’s: 2 squat clean + 3 front squats@ 80-90% del[…]

FUERZA 5* (5 front squat / 10 step ups mancuernas 20) WOD 5 rondas de: 10 heavy thrusters 50/35 20 ring dips estrictos GYMNASTICS 3*[…]