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
ene2019
January 2019
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
ene2019
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
ene2019
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
ene2019
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
ene2019
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
ene2019
December 2018
WOD 28122018
at WOD - by crossfitnavarra
“DÍA DE LOS SANTOS INOCENTES” For time: 1000 Burpees* * Every 5’, 20cal Assault Bike
27
dic2018
WOD 27122018
at WOD - by crossfitnavarra
“FRAN” For time: 21/15/9 Thrusters (43/29kg) Pull Ups
26
dic2018
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
dic2018
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
dic2018
diciembre 2018