WOD
Entrenamientos
Lunes 13 mayo, 2024
CROSSFIT
Warm up 2 rounds
cada movimiento a 3 reps
snatch deadlift
muscle snatch
snatch press
power snatch
oh
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10 Minutes
Minute 1: 8 Power Snatches (40/30) (unbroken)
Minute 2: ALT : 14 Chest to Bar (Unbroken) (OR T2B o Sit Ups –
Alterna el Segundo movimiento entre min. pares
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QuarterFinals 2024
Workout 24.2
For time 20:00
Rx:
3 rounds
50 WB
50 lateral burpees box jump over
nivel Intermedio :
3 rounds
40 WB
40 lateral burpees box jump over
Fundamentals
3 rounds
30 WB
30 lateral burpees box jump over
FUNDAMENTALS
Fundamentals
3 rounds
30 WB
30 lateral burppes box jump over
Martes 14 mayo, 2024
CROSSFIT
Warm up
tabata
DB press i/D
HANG PULL UP
PUSH UPS
JUMPING JACKS
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For time 14:00
EQUIPOS DE 3
cada atleta establece el numero de reps en el strict pull up y dejara dos reps en reserva:
2X3 @70% – 2X2@75% – 1X1@80%
3 SHOULDER PRESS @ 70% 1 RM
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
3 SHOULDER PRESS @ 70% 1 RM
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
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14:OO MIN FUERZA
2 SHOULDER PRESS @ 75% 1 RM
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
2 SHOULDER PRESS @ 75%
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
2 SHOULDER PRESS @ 75% 1 RM
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
____________
1 SHOULDER PRESS @ 75% 1 RM
MAX DE STRICT PULL UP CON 2 RIR
DESPUES DE CADA SET
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For time
AMRAP 15
PARTNERS, ALTERNAMOS ENTRE MOVIMIENTOS PARA COMPLETAR
1 RONDA
ATLETA A: ROW /MASCULINO 300M/ FEMENINO 250 M
ATLETA B: MASCULINO 40 DU / FEMENINO 30DU = 60SU /50 SU
MAX RONDAS
POR EQUIPO
FUNDAMENTALS
Miércoles 15 mayo, 2024
CROSSFIT
Warm up
Burgrner snatch
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Emom 12
ULTIMOS 2 MIN BUSCAR UN REP SOLIDA MOVIMIENTO TECNICO
1 Snatch + 1 oh
60% 1RM SNATCH cada dos minutosRealizamos subidas de 5%
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For time 14:00
4 sets
15/12 Calorie AB Bike 0 20/16 bike erg
«DT DB» (RX REALIZA LOS MOVIMEINTOS UMBROKEN NO TIRAR DB)
12 Dumbbell Deadlifts (2×22.5/15kg )
9 Dumbbell Hang Cleans (2×22.5/15kg)
6 Dumbbell Shoulder To Overhead (2×22.5/15kg)
FUNDAMENTALS
Jueves 16 mayo, 2024
CROSSFIT
TABATA WARM UP
SHUTTLE RUN
AIR SQUAT
BURPEES
MOUNTAIN CLIMBERS
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HYROX DAY
PARTNERS (A REPARTIR )
For Time 40:00
500 meter Run JUNTOS
50 BURPEES OVER THE PLATE
40 PLATE GROUND TO OH 20KG /10KG
800 meter SKI
80 Wall Ball Shots
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500 meter Run
60 Sandbag BEAR HUG O ON THE SHOULDERS Squats RX 68/45KG INT 60/30
1,000 meter ROW
40 Sandbag Lunges
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500 meter Run
50 Wall Ball Shots
600 meter SKI
40 PLATE GROUND TO OH
50 BURPEES OVER THE PLATE
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FUNDAMENTALS
Viernes 10 mayo, 2024
CROSSFIT
WARM UP BURGERNER CLEAN & JERK
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BLOQUE DE FUERZA
3 min para aproximar
8x 1 every 1:30MIN
WAVES
4: 80%
4: 85%
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80+% 1 RM Clean and Jerk
1 Clean and Jerk @ 85+% 1 RM Clean and Jerk
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For time
18:00
24-18-12-18-24 masculino
21-15-9-15-21 Femenino
Calorie AB
Rx:
18-12-6-12-18
Strict Handstand Push
21-15-9-15-21
SIT UPS
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INT:
HSPU
21-15-9-15-21
Scaled
21-15-9-15-21
Pike push ups
HSPU
FUNDAMENTALS
Sábado 18 mayo, 2024
CROSSFIT
2500/2400/2300 ROW
60 HANG POWER CLEAN 50/35
20 BAR MUSCLE UP
200 DOUBLE UNDERS
(2:30 TC.)
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40 HANG POWER SNATCH
60 T2B
200 DOUBLE UNDERS
(2:30 TC.)
60 DEADLIFT
50 HSPU
2500/2400/2300 SKI
FUNDAMENTALS
Domingo 3 marzo, 2024
CROSSFIT
Domingos de Fortuny!!!