September 2014

WOD 16092014

at WOD - by crossfitnavarra

A. STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch   B. AMRAP 12′: 12 Strict HSPU 24 kb Swings (32/24kg)

15

sep
2014

WOD 15092014

at WOD - by crossfitnavarra

A. STRENGTH: Back Squat 7-7-7-7-7   B. 6 x 90 sec on : 90 sec off 5 Power Clean (60/40kg) 5 C2B Pull up 5 Burpees over the bar  

14

sep
2014

WOD 11092014

at WOD - by crossfitnavarra

A. STRENGTH: OHS 5-5-3-3-3-1-1-1   B. “Nancy” 5 Rounds of: 400m Run 15 OHS (42’5/30kg)

10

sep
2014

WOD 10092014

at WOD - by crossfitnavarra

A. STRENGTH: EMOM 12′ Clean x 1rep @75-85%   B. 5 Rounds: 10 Thrusters (45/30kg) 15 HSPU 20 Ring Dips

09

sep
2014

WOD 08092014

at WOD - by crossfitnavarra

A. STRENGTH: Bench Press 3-3-3-3-3-3   B. 21/15/9* Bench Press @70% 3RM Pull Ups   * After each round, perform 5-3-1 of Rope Climb

08

sep
2014

WOD 05092014

at WOD - by crossfitnavarra

A. STRENGTH: Snatch 3-3-3-3-3-3   B. “Amanda” 9-7-5 reps, for time of: Muscle-up Squat snatch (60/45kg)  

04

sep
2014

WOD 04092014

at WOD - by crossfitnavarra

A. STRENGTH: Front Squat 3-3-2-2-2-1-1-1   B. 4 Rounds “If you go, I go” 15 Shuttle Run (10m) 15 Burpee facing the Bar 15 Hang Power Clean (60/45kg)

03

sep
2014

septiembre 2014

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