January 2019

WOD 10012019

at WOD - by crossfitnavarra

A. STRENGTH: Back Squat In 20’, reach a Heavy 6 Then, rest 3’ and AMAP @80% of A B. 3 rounds for quality: 30” L-sit 5-7 Eccentric Harmstrings

09

ene
2019

WOD 09012019

at WOD - by crossfitnavarra

3 Sets of 8’ On : 4’ Off AMRAP: 300m Run 15 Thrusters (43/30kg) 7 Bar Muscle Ups

08

ene
2019

WOD 08012019

at WOD - by crossfitnavarra

A. STRENGTH: Snatch Every 90” x 12 Sets 2 x 1 Snatch @70% 2 x 1 Snatch @75% 2 x 1 Snatch @80% 2 x 1 Snatch @85% 1 x 1 Snatch @90% 3 x 1 Snatch @95%+

07

ene
2019

WOD 04012019

at WOD - by crossfitnavarra

“FRIDAY TEAMS” AMRAP 25’: 40m Partner Farmer Carry (2 barbell 80kg) 30 Synchro Kb Swing (32/24kg) 20 Slam Ball Clean (50/40kg) If you go, I go.

03

ene
2019

WOD 03012019

at WOD - by crossfitnavarra

3 Rounds of 9′ Work : 4′ Rest (alternating Row, Run, Bike) 10″ Sprint : 50″ Rest 20″ 90% : 40″ Rest 30″ 80% :30″ Rest 40″ 75% : 20″ Rest 50″ 70% : 10″ Rest 40″ 75% : 20″ Rest 30″ 80% :30″ Rest 20″ 90% : 40″ Rest 10″ Sprint : 50″ Rest

02

ene
2019

WOD 02012019

at WOD - by crossfitnavarra

A. Death by Burpees B. AMRAP 12’: 9 Burpee Chest 2 Bar 6 Wall Climb 3 TGU/each arm (24/16kg)

01

ene
2019
December 2018

WOD 28122018

at WOD - by crossfitnavarra

“DÍA DE LOS SANTOS INOCENTES” For time: 1000 Burpees* * Every 5’, 20cal Assault Bike

27

dic
2018

WOD 26122018

at WOD - by crossfitnavarra

FELIZ NAVIDAD 2 Rounds (each for time): 2500m Assault Bike 1250m Row 35 Burpees Time Cap: 15’ each Rest: 5’

25

dic
2018

WOD 21122018

at WOD - by crossfitnavarra

A. STRENGTH: HSPU (Deficit) 5-5-5-5-5 B. For time: 21/15/9 HSPU Kb Clean (24/16kg)

20

dic
2018

diciembre 2018

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