WOD

Este es nuestro "Work of the day", en esta sección te contamos en qué consiste el entrenamiento de hoy.

Entrenamientos

Lunes 26 febrero, 2024

CROSSFIT

WARM UP

ACTIVACION CON PICA

2 ROUDNS

3 SNATCH DEADLIFT

3 SNATCH HIGH PULL

3 MUSCLE CLEAN

3 OH

3 POWER SNATCH

 

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WEIGTHLIFTING

EMOM 12 MIN

4MIN

3POWER SNATCH + 1 OH

EMEPZAMOS AL 60%

 

4MIN

2POWER SNATCH + 1 OH 70%

 

4MIN ENTEROS PARA

BUSCAR  UNA HEAVY REP

1POWER SNATCH + 1 OH

 

VERSION DE FUNDAMENTAL

POWER SNATCH + FRONT SQUAT

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ROW 400/300M O SKI

21 POWER CLEAN 40/30

15 TOES TO BAR

9 KB SWING 24/16KG

FUNDAMENTALS

Martes 27 febrero, 2024

CROSSFIT

INDIVIDUAL  (NO PARTNERS )

BLOQUE (A)
6 PERSONAS
AMRAP 12

12/10 CAL AB
8 BURPEES OVER THE BAR
8 THRUSTERS 40/30KG

______________

(2 MIN REST)
6 PERSONAS
BLOQUE (B)
12 AMRAP

SKI 15/12 CAL SKI
15 DB FRONT RACK LUNGES 1 X DB 22.5/15Kg
10 Pull Ups / CTB

________________________

2 MIN REST)

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6 PERSONAS
BLOQUE (C)
12 MIN AMRAP
500/400M BIKE ERG
10 Push Ups
15 Air Squats
20 SIT UPS

FUNDAMENTALS

Miércoles 28 febrero, 2024

CROSSFIT

 

 Warm-up

 

2 rounds

1:00 machines MOD 10DB Goblet squat

10 DB push press

:30 handstand hold

O wall walk hold

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Gymnastic work

 

3 rounds for quality of:

4 Strict Handstand Push-ups,

Rest 30 secs

4  STRICT PULL UP

 

8 Strict Handstand Push-ups

Rest 30 secs

8 STRICT PULL UP

 

12 KIPPING HAND STAND PUSH UP

12 STRICT PULL UPS

 

REST B/T SET 2 MIN

_________

FOR TIME

2 rounds for time of:

ROW, 800m/600M 36 Wall Balls,

24 Toes-to-bars

12 POWER SNATCH 40/30KG

Time cap 16:00

FUNDAMENTALS

Jueves 29 febrero, 2024

CROSSFIT

warm up

2 rounds

1:00 machines

World Grate Streches

5/5

8 cobra push up

10 Good morning

10 Mechanic Squat

10 ALT LUNGES

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Partners Wod

For time 40:00

 

CASH IN 500 M RUN

 

6  synchro KB SINGLE ARM OH WALKING LUNGE 7METROS

30 synchro  KB Deadlift 1 x 24/16g

 

2500M/2000M/1800M

Ski Erg

(a repartir )

 

6 HANDSTAND WALK  7 M  A REPARTIR O 10 WALL WALK

30 SYNCHRO KB  GOBLET SQUAT 24/16KG

 

180cal /150cal /120 Cal assault bike

(a repartir )

30 synchro KB devil press 1 x 24/16KG

 

CASH OUT 500m Run (juntos )

 

FUNDAMENTALS

Viernes 1 marzo, 2024

CROSSFIT

warm up

2 Sets,

3front squat

3high pull

3power clean

3shoulder press

30 SEG HAND STAND HOLD

5 Inch Worms

________________

12 MIN

EMOM

4MIN

SQUAT CLEAN & JERK

65%

4MIN

SQUAT CLEAN & JERK

75%

4MIN ENTEROS

PARA ESTABLECER UNA HEAVY REP

_______________

 

Wod

time cap 14:00

 

3 rounds:

15/10 AB Calories

15 HAND STAND PUSH UPS

15 PUSH PRESS 40/30

15 HAND RELASE PUSH UPS

FUNDAMENTALS

Amrap 15 min

6 single arm front rack  walking lunge   7 m 1 x DB 22.5/15

16/13 cal assault o  18/15 bike erg

6 single arm carry  walking lunge   7 m 1 x DB 22.5/15

rest 1:00 (no es obligatorio )

10 facing Burpees over the db

OBjectivo 3 . Rounds

Sábado 2 marzo, 2024

CROSSFIT

WARM UP

PRE WOD

 

3 ROUNDS

400m ROW  (A REPARTIR )

20/16 Calorie Bike

10 SAND BAG SQUAT

CADA ATLETA

 

(VERSION DE FDT)

2 DB FRONT RACK SQUAT

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3 ROUNDS

400m Run (JUNTOS

20/16 Calorie  Bike

10 SAND BAG CLEAN

(A REPARTIR )

3 ROUNDS

400m ROW  A REPARTIR

20/16 Calorie  Bike

10 THRUSTERS  50  /35 -FDT (40/30)

CADA ATLETA

 

3 ROUNDS

400m ROW  A REPARTIR

20/16 Calorie  Bike

10 SNATCH 60/45-FDT (40/30)

CADA ATLETA

EN EL TIMEPO RESTANTE

 

1 HEAVY REP DE

SNATCH CADA UNO

 

 

 

FUNDAMENTALS

Domingo 3 marzo, 2024

CROSSFIT

Domingos de Fortuny!!!