October 2020

WOD 21102020

at WOD - by queironcrossfit

A. STRENGTH: Pull Ups⁣ 3-3-3-3-3⁣ ⁣ B. AMRAP 9′:⁣ 5 Pull Ups⁣ 10 Push Ups⁣ 15 Sit Ups

20

oct
2020

WOD 20102020

at WOD - by queironcrossfit

A. STRONGMAN:  For time: 50 DB Thrusters* * Every 90″ 4 DB Box Step Up     B.5′ for max distance: farmer carry

19

oct
2020

WOD 19102020

at WOD - by queironcrossfit

4 Rounds:⁣ 12/9 cal⁣ 12 burpees⁣ 200 m run⁣ 12 box jump over⁣ 200 m run⁣ 12 burpees⁣ 12/9 cal

18

oct
2020

WOD 16102020

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Snatch⁣ Every 75” x 12: 1.1 @65%+⁣ ⁣ B. AMRAP 11′:⁣ 6 Snatch (60/40)⁣ 9 Box Jump⁣ 12 Vups

15

oct
2020

WOD 15102020

at WOD - by queironcrossfit

AMRAP 22’:⁣ 20 Front Racked KB Lunges⁣ 10 Burpees⁣ 20 KB DEadlift⁣ 10 Ring Dips

14

oct
2020

WOD 13102020

at WOD - by queironcrossfit

A. STRENGTH: Strict Press⁣ In a 15’ Window, reach a H3⁣ Then, 1 x AMAP @85%⁣ ⁣ B. 2 Rounds:⁣ 60 WallBall⁣ 30 C2B

12

oct
2020

WOD 09102020

at WOD - by queironcrossfit

A. SKILLS: Butterfly Pull Ups B. AMRAP 12’: 2-4-6-8-10-12-14… Pull Ups 1-2-3-4-5-6-7… Slam Ball Over shoulder

08

oct
2020

WOD 08102020

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Power Clean & Push Jerk⁣ Every 75” x 9: (1+2) @65%+⁣ ⁣ B. 4 Sets of 4’ On : 2’ Off ⁣ ⁣ B1. AMRAP:⁣ 10 Cal⁣ 10 Power Clean (42/30kg)⁣ 20 Air Squats⁣ ⁣ B2. AMRAP:⁣ 10 Cal⁣ 10 Push Jerk ⁣ 30 Double Unders⁣ ⁣

07

oct
2020

WOD 07102020

at WOD - by queironcrossfit

A. STRENGTH: Back Squat⁣ In a 20’ window, reach a H3⁣ Then, 1 x AMAP @85% ⁣ ⁣ B. 3 Rounds:⁣ 15 Kb Swing (32/24kg)⁣ 10 Box Jump Over⁣ 50m sprint

06

oct
2020

octubre 2020

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