WOD for Wednesday, Nov 22, 2017

Snatch A. 10’ to find a heavy complex (power snatch + hang squat snatch + snatch balance). Después: B. 5’ acumular max kg overhead squat. Wod 21-15-9 reps for time of: Peso muerto 100/70 Overhead lunge MC20/15 o KB 20/16 Toes to bar Nivel I WOD 21-15-9 reps for time of: Peso muerto 50/35 Overhead […]

WOD for Tuesday, Nov 21, 2017

Gwen Clean and jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. https://journal.crossfit.com/article/cfj-crossfit-wod-171120 Endurance 6*400 max effort / rest 3’ – Se puede alternar carrera, bici, remo. Nivel I FUERZA Power clean 3-3-3-3-3, […]

WOD for Monday, Nov 20, 2017

Back squat 10-5-3-3-3-5-10 Entre series: 20m farmer carry + 10 deadlift mismo peso. 1’ rest Wod 20’ amrap Run 400 meters 11 alternate dumbell power snatches 20/15 17 pull-ups 13 box jumps Nivel I BACK SQUAT 5*5 WOD 15’ amrap Run 200 meters 10 alternate dumbell power snatches 15/10 10 pull-ups 10 box jumps EXTRA […]

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