October 2019

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

oct
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

oct
2019

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

oct
2019

WOD 10102019

at WOD - by crossfitnavarra

AMRAP 24’   20 Kb Clean & Jerk (24/16kg) 20m Kb OH Walking Lunges 400m Run

09

oct
2019

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

oct
2019

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

oct
2019

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

oct
2019

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

oct
2019

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

oct
2019

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

oct
2019

octubre 2019

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