November 2022

WOD 04112022

at WOD - by crossfitnavarra

FRIDAY TEAMS: For Time: 1200m Run 100 Sync T2B 60 Sync HSPU 20 Sync Clusters (60/40)

03

nov
2022

WOD 03112022

at WOD - by crossfitnavarra

ENDURANCE: Every 5′ x 4 rounds: 1) 1000/800m Row 2) 65/40 cal Assault Bike 3) 1000/800m Ski erg 4) 75 Burpees

02

nov
2022

WOD 02112022

at WOD - by crossfitnavarra

A. STRENGTH: Back Squat 5 x 2 @86%+ B. EMOM 9′ 1) Sorensen Hold 2) Wall Sit Hold 3) Hollow Hold

01

nov
2022
October 2022

WOD 01112022

at WOD - by crossfitnavarra

A. WEIGHTLIFTING: Power Snatch Every 75″ x 10′: 2 @65%+ B. For Time: 50 Power Snatch Unbroken (60/40)* * Every Time you drop the bar, 20m Bear Hug Carry (70/50kg)

31

oct
2022

WOD 20102022

at WOD - by crossfitnavarra

A. WEIGHTLIFTING: Power Clean EMOM 10′: 1 @65%+ B. In a 10′ Window 60/42 (cal) Row 100 Double-unders + AMRAP in the remaining time 12 Deadlifts @ 70/47.5kg 9 Hang power cleans 6 Shoulder to overheads

20

oct
2022

WOD 19102022

at WOD - by crossfitnavarra

ENDURANCE For Time: 20 Pulls on the Rower 15 Wall Balls *Row until you accumulate 2000/1600m

18

oct
2022

WOD 18102022

at WOD - by crossfitnavarra

A. STRENGTH: Deadlift 5 x 3 @84%+ B. 3 Rounds 20-30s/side Single-arm ring plank 8-12 Strict hanging leg lifts 20-30s/side Front rack + Suitcase carry

17

oct
2022

WOD 13102022

at WOD - by crossfitnavarra

A. STRENGTH: Strict Press 5 x 3 @84%+ B. 3-4 Rounds: 10/ Side Kneeling Pallof Press 10/Side Bottom Up Kb Press

12

oct
2022

WOD 11102022

at WOD - by crossfitnavarra

WOD For time: 3–6–9–12–9–6–3 Shuttle run (=15m) Deadlift @ 125/85kg Bar-facing burpee (2x) 7.5m Handstand walk each round

10

oct
2022

WOD 10102022

at WOD - by crossfitnavarra

A. STRENGTH: Weighted Pull Ups 5 x 3 B. EMOM 16′ 1) 8-12* DB thrusters + 8-12* Toes-to-bar 2) Row for calories 3) 6-8* DB Devil’s press + 8-12* Chest-to-bar 4) Rest

09

oct
2022

octubre 2022

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