WOD

Strength 16:00 En parejas

Front squat 
3x3 @ 55-60-62%
rest 1:00 

3x2@ 65%-70-75%
rest 1:00 

3x1 @ 80-85-90%
rest 1:00

2x1 95-100%

Wod:

for time 14:00 

4 rounds 

8 toes to bar 

12 power snatch 50/35kg 

15/12cal AB o 15/12 cal Ski 


pesos:

int 

40/30kg

Scaled 

Rpe 5

Strength 

every 1:30 x3 R

3 push press 

@ 60-70-75%

every 1:30 x3 R

2 push jerk 

@ 65-75-80%

every 1:30 x3 R

2 split jerk 

@ 75-80-85%

WOD:

For time 

3 rounds 

6 Push jerk (60/35)

40 Du /60 SU

12 wall Balls 


6 min time cap 


2 min rest 


3 rounds 

3 push Jerk 

70/45)

12 wall balls 

20 sit up 


6 min time cap 

Strength 

EMOM 6 

1 SNATCH PULL + 1 POWER SNATCH 

60-65-70-75%

EMOM 6 

1 POWER SNATCH + 1 SQUAT SNATCH 

65-70-75-80%



WOD: 16:00 

For time 

2 WALL WALK + 4  WALL FACING HSPU 

15 KB SWING 24/16

5 BAR MUSCLE UP 




2 WALL WALK + 4  WALL FACING HSPU 

15 M single arm oh walking lunge  24/16 (7.5) 

4 BAR MUSCLE UP 




2 WALL WALK + 4  WALL FACING HSPU 

15 KB hang snatch  24/16

3 BAR MUSCLE UP 




2 WALL WALK + 4  WALL FACING HSPU 

15 KB SWING 24/16

15 M single arm oh walking lunge  24/16 (7.5) 

15 KB hang snatch  24/16

2 BAR MUSCLE UP 





Intermedio y fundamentals scaled:

2 inch worms + 4 push ups , Front rack Walking lunge, 

10 pull ups / 8 pull ups 

/6 pull ups / 4 Pull ups 

Hybrid Training 

AMRAP 38 partners 


Amrap 12 

20 tramos  push/ pull  tank tramos de 7.5M 
25 Sit up con pase de med ball (partner)
200m run (juntos)
rest 2:00 

Amrap 12 
600/500/400m Row 
40 tramos  farmer carry (7.5m)
200m run (juntos )
rest 2:00 

Amrap 12 
1000/900/800m bike erg  
500/450/400m Ski 
200m run (juntos)

strength 

EMOM 12 

min
6 Deadlift 100/70kg 

min
2 rope climb /6 strict Pull ups 

min
8 step ups 2x db 

min 
rest 


Wod: 14:00 

for time 

4 devils press 2 x db 

10 burpees box jump over 

15/12 cal AB 


4 Man Makers 2 x db 

15 box jump over 

15/12 cal SKI


4 devils press 2 x db 

20 box jump

15/12 cal AB 


4 Man Makers 2 x db 

10 clear box jump Solo RX: 

15/12 cal SKI


Fundamentals: 

cambio Clear Box por Step ups 

Partner Crossfit 

Heavy Saturday

For time 38:00

3-6-9-12-15-18

hang power clean 60/40

burpees over the bar 





1200/1000/900m  row

3-6-9-12-15-18

STOH 60/40 

CTB




1200/1000/900 m  row

3-6-9-12-15-18

C&J  60/40 

toes to bar  




1200/1000/900 m  row

3-6-9-12-15-18

power snatch 60/40 

BMU




1200/1000/900 m  row

3-6-9-12-15-18

deadlift 60/40

burpees over the bar 

¿ Qué sorpresa nos tendrá preparada nuestro Fortuny?