WOD 15102019
at WOD - by crossfitnavarra
A. STRENGTH: Power Clean + Push Jerk Every 75” x 9: 1+2 @65%+ B. AMRAP 8’: 7 Push Jerk (50/35kg) 9 Deadlift 16 Jump Knee Tucks
14
oct2019
October 2019
2019
WOD 14102019
at WOD - by crossfitnavarra
3 Sets of: 5’ Cardio (alternating Assault Bike, Row and Run) Then, AMRAP 5’: 20 Superman 15 Wallball Shots 10 Box Jump
13
oct2019
OPEN GAMES 20.1
at WOD - by crossfitnavarra
10 rounds for time of: 8 ground-to-overheads (43/30kg) 10 bar-facing burpees Time cap: 15 minutes
11
oct2019
WOD 10102019
at WOD - by crossfitnavarra
AMRAP 24’ 20 Kb Clean & Jerk (24/16kg) 20m Kb OH Walking Lunges 400m Run
09
oct2019
WOD 09102019
at WOD - by crossfitnavarra
A. STRENGTH: OHS Every 90” – 10 x 2 @65%+ B. For time: 3-6-9-12-15-18 OHS (60/40kg) Toes to Bar
08
oct2019
WOD 08102019
at WOD - by crossfitnavarra
A. STAMINA: Strict Pull Ups 3 x Max Reps B. AMRAP 9’: 15 Pull Ups 30m Bear Crawl 10 Cal Assault Bike
07
oct2019
WOD 07102019
at WOD - by crossfitnavarra
A. STRENGTH: Deadlift In a 20’ window, reach a H3 then, 1 x AMAP @85% of A B. 3-4 Rounds for Quality: Lateral Wallball Throw x 10/side 10 Tempo Squats (3030)
06
oct2019
WOD 04102019
at WOD - by crossfitnavarra
“FRIDAY TEAMS” Teams of 4 AMRAP 20’: 800m 40 Box Jump Over 40 Slam Ball (30/20kg) 40 burpees over the slam ball
03
oct2019
WOD 03102019
at WOD - by crossfitnavarra
A. STRENGTH: Squat Clean In a 20’ window, reach a H1 B. AMRAP 1’: Max Squat Clean @70% of A 3’ Rest C. AMRAP 1’: Max Squat Clean @65% of A 3’ Rest D. AMRAP 1’: Max Squat Clean @60% of A
02
oct2019
WOD 02102019
at WOD - by crossfitnavarra
A. STRENGTH: Bench Press 5-5-5-5-5 B. For time: 200 Push Ups * * EMOM: 30 Double Unders
01
oct2019
octubre 2019