WOD 28032023
at WOD - by queironcrossfit
STRONG DAY EMOM 30′ 1) Sled Push (Heavy) 2) Bench Press x 4 @85% 3) Slam Ball Clean x 4-6 4) Yoke Carry 5) REST
27
mar2023
March 2023
2023
WOD 24032023
at WOD - by queironcrossfit
5 Rounds: 10 Wallball Sit Up 20 Push Ups 30 WallBall Shots 400m Run
23
mar2023
WOD 23032023
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5×4@82%+ B. 3-4 rounds for Q: – Banded Dead bug: 10/side – Banded split squat: 10/side – Banded psoas: 10/side
22
mar2023
WOD 22032023
at WOD - by queironcrossfit
A. WEIGHTLIFTING: High Hang Clean EMOM 12′: 1 @65%+ B. For time 20 Power cleans (60/42.5kg) 10 Bar-facing burpees 20 Front squats 10 Bar-facing burpees 20 Push jerks 10 Bar-facing burpees 20 Thrusters 10 Bar-facing burpees 20 Clean &Jerk 10 Bar-facing burpees
21
mar2023
WOD 21032023
at WOD - by queironcrossfit
A. STAMINA: Strict Pull Ups 3 sets for Max Reps Unbroken B. AMRAP 10′: 8 Chest 2 Bar 8 Db Snatch (22’5/15) 8 Box Jump Over
20
mar2023
WOD 20032023
at WOD - by queironcrossfit
ENDURANCE A1. 5 Rounds, go every 2′ 15/12 (cal) Row Run@ very easy the remaining time Rest 6′ A2. 5 Rounds, go every 2′ 15/12 (cal) Assault Bike Run@ very easy the remaining time Rest 6′ A3. 5 Rounds, go every 2′ 15/12 (cal) Ski Run@ very easy the remaining time
19
mar2023
WOD 10032023
at WOD - by queironcrossfit
FRIDAY TEAMS 6 Sets of 2′ On : 3′ Off A1. 20/16 Ski Cal + Max WallBall Shots (Athlete A) A2. 200m Run + Max Toes to Bar (Athlete B) A3. 30 AB Cal + Max Sync Box Jump (Both)
09
mar2023
WOD 09032023
at WOD - by queironcrossfit
A. STRENGTH: Strict Chest 2 Bar 5×4 B. AMRAP 10′: 20 Db Snatch (22’5/15) 10 Burpee Box Jump Over 5 Ring Muscle Up
08
mar2023
WOD 08032023
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean Complex (PC + FS) Ev. 75″ x 10: (1+1) @65%+ B. For Time: 21 Deadlifts (90/65) 15 Deficit Push Ups 15 Hang Power Cleans 12 Deficit Push Ups 12 Front squats 9 Deficit Push Ups
07
mar2023
WOD 07032023
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5×4@82%+ B. EMOM 8′: 1) Hamstring Curl 2) Hollow Hold
06
mar2023
marzo 2023