June 2021

WOD 02052021

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Push Jerk⁣ Every 75” x 9: 2 @65%+⁣ ⁣ B. EMOM 12’: ⁣ 1) Max Push Press (45/30)⁣ 2) 12-15 Burpee to Target⁣ 3) 30” Hollow Hold

01

jun
2021
May 2021

WOD 01062021

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Power Clean⁣ 15′ EMOM x 1 @65%+⁣ ⁣ B. AMRAP 10’:⁣ 2-4-6-8-10-12, etc⁣ Power Clean (60/40kg)⁣ Box Jump Over (70/60cm)⁣ ⁣

31

may
2021

WOD 31052021

at WOD - by queironcrossfit

“MURPH” (By couples) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

30

may
2021

CHECHO’s FAREWELL

at WOD - by queironcrossfit

AMRAP⁣ 25’ ⁣ 5 rounds of⁣ 21 DB DL (22,5/15)⁣ 15 DB hang power clean⁣ 9 DB STOH⁣ ⁣ then, AMRAP remaining time⁣ 2 Bar Muscle Up⁣ 8 Vups⁣ 16 air squats

27

may
2021

WOD 27052021

at WOD - by queironcrossfit

A. STRENGTH: Front Squat⁣ 2-2-2-2-2 @86%+⁣ ⁣ B. EMOM 8′:⁣ 1) 12 Curtsy Step Down⁣ 2) 10 Face Down PVC Presses

27

may
2021

WOD 26052021

at WOD - by queironcrossfit

4 sets of AB, Row, Skierg and Shuttle run⁣ ⁣ 6 rounds:⁣ 30” light pace⁣ 20” medium⁣ 10” very hard⁣ ⁣ 3’ Rest between Sets

25

may
2021

WOD 25052021

at WOD - by queironcrossfit

A. SKILLS: Turkish Get Up⁣ ⁣ B. 5 Rounds:⁣ 7/side DB Split Snatch (alt)⁣ 12 Toes to Bar

24

may
2021

WOD 24052021

at WOD - by queironcrossfit

A. STRENGTH: Bench Press ⁣ 6-5-5-4-4⁣ ⁣ B. For Time:⁣ 10 Bench Press @75%BW⁣ 800m Run⁣ 20 Bench Press 50% BW⁣ 600m Run⁣ 30 Bench Press @35% BW⁣ 400m Run

23

may
2021

WOD 21052021

at WOD - by queironcrossfit

A. WEIGHTLIFTING: High Hang Clean⁣ Every 90” x 9: 3 @65%+⁣ ⁣ B. 8′ AMRAP:⁣ 4 hang squat clean (70/50)⁣ 8 burpees over the bar

20

may
2021

WOD 20052021

at WOD - by queironcrossfit

A. STAMINA: Ring Dips⁣ 4 sets of max reps (strict)⁣ ⁣ B. 10 Rounds:⁣ 5 Ring Dips⁣ 35 Double Unders

19

may
2021

mayo 2021

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