November 2021

WOD 22112021

at WOD - by crossfitnavarra

A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 5 Rounds: 10 Box Jumps 15 Push Jerk (45/30kg) 10/8 Cal AB

21

nov
2021

WOD 19112021

at WOD - by crossfitnavarra

400m Row 10 Wall Walks 40 Alt DB Snatches (22’5/15) 300m Row 8 Wall Walks 30 Alt DB Snatches 200m Row 6 Wall Walks 20 Alt DB Snatches 100m Row 4 Wall Walks 10 Alt DB Snatches

18

nov
2021

WOD 18112021

at WOD - by crossfitnavarra

A. WEIGHTLIFTING: Snatch Balance 2-2-2-2-2 @65%+ of RM Snatch B. AMRAP 9′: 15/12 Cal AB 10 Toes to bar 5 OHS (80/60kg)

17

nov
2021

WOD 16112021

at WOD - by crossfitnavarra

A. STRENGTH: Deadlift 2-2-2-2-2 @86%+ B. For Time: 3:00 L-Sit * Every time you break perform 12 barbell bent over rows

15

nov
2021

WOD 15112021

at WOD - by crossfitnavarra

A. STRENGTH: Kipping HSPU In 20′, reach Max deficit B. For Time: 150 Air Squats 40 Deficit Push Ups 120 Air Squats 30 Deficit Push Ups 90 Air Squats 20 Deficit Push Ups

14

nov
2021

WOD 12112021

at WOD - by crossfitnavarra

A. WEIGHTLIFTING: Power Clean + Push Jerk EMOM 12’: 1+1 @65%+ B. 6 Rounds: 10 Burpees facing the bar 5 Power C&J (80/55)

11

nov
2021

WOD 10112021

at WOD - by crossfitnavarra

“STRONG DAY” EMOM 25′: 1) Sled Push (Empty) 2) Cal Ski Erg 3) Yoke Carry (Empty) 4) 2-4 Slam Ball Clean 5) Rest

09

nov
2021

WOD 09112021

at WOD - by crossfitnavarra

A. STRENGTH: Strict Pull Ups 2-2-2-2-2 B. AMRAP 12′: 5/side DB Split Squat (30/22.5kg) 10 Chest to Bar 20 Double Unders

08

nov
2021

WOD 08112021

at WOD - by crossfitnavarra

A. STRENGTH: Strict Press 2-2-2-2-2 @86%+ B. 4 Rounds: 8-12 Db Biceps Curl 8-12 Banded Triceps Ext 8-12 Db Lying Shoulder Ext Rotation

07

nov
2021

WOD 05112021

at WOD - by crossfitnavarra

“FRIDAY TEAMS” For Time (couples) 1000m Row 80 WallBall Shots 30 Toes to Bar Synchro 750m Row 60 WallBall Shots 20 Toes to Bar Synchro 500m Row 40 WallBall Shots 10 Toes to Bar Synchro

04

nov
2021

noviembre 2021

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