WOD 28072021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean Complex Every 90” x 10: 65%+ (Clean Pull + Power Clean + Hang Squat Clean + Jerk) B. 5 rounds: 12 Hang Squat Clean (60/40) 20/16 AB Cal
27
jul2021
July 2021
2021
WOD 27072021
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 5-5-5-5-5 B. AMRAP 12’ 6 Wall Climbs 12 Pull Ups 18 Kb Swing (24/16)
26
jul2021
WOD 26072021
at WOD - by queironcrossfit
“Endurance” EMOM 28’ 1) 20-12 Cal 2) 18-10 Burpees 3) 200m Run 4) Nose Breathing
25
jul2021
WOD 23072021
at WOD - by queironcrossfit
“Barbara” 5 Rounds of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats.
22
jul2021
WOD 22072021
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 6-6-6-6-6 @78%+ B. EMOM 8′: 1) Box Step Up 8-10 2) Hollow Rocks 15-20
21
jul2021
WOD 21072021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Complex Every 90″ x 10 (Snatch Pull +Power Snatch + Snatch Balance +OHS) B. AMRAP 8′: 5 Bar muscle up 7 Power Snatch (70/50)
20
jul2021
WOD 20072021
at WOD - by queironcrossfit
“Endurance” 3 Sets of 3 Rounds of 3′ On: 1′ Off Alternating: Assault Bike Rower Skierg
19
jul2021
WOD 19072021
at WOD - by queironcrossfit
A. STRENGTH: Thrusters Every 75” x 10: 2 @65%+ B. For time: 15-12-9-6-3 Bar Facing Burpees 10-8-6-4-2 Thrusters (70/50)
18
jul2021
WOD 16072021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean + Push Jerk Every 90” x 9: 3 (1+1) @65%+ B. 5 Rounds: 30 Double Unders 12 Deadlift (60/40kg) 9 Hang Power Clean 6 Push Jerk
15
jul2021
WOD 15072021
at WOD - by queironcrossfit
A. STRONGMAN: Yoke Carry In a 15’ window, reach a Heavy 20m Carry B. 4 Rounds: 10 Deadlift (120/90kg) 30m Farmer carry (32/24kg) 30m Bear Hug Carry
14
jul2021
julio 2021