WOD 05022020
at WOD - by queironcrossfit
3 Rounds: 600m Run 12 Devil Press (22.5/15kg) 18 Box Get Over (110cm/90cm)
04
feb2020
February 2020
2020
WOD 04022020
at WOD - by queironcrossfit
A. STRENGTH: Push Jerk Every 90″ for 9 rounds: 3 @65%+ B. AMRAP 9′: 12 Pull Ups 6 Shoulder to Overhead (70/47.5kg)
03
feb2020
WOD 03022020
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In a 20′ window, reach a H5 then, 1x AMAP @85%+ of A B. 3 Rounds: 5 Hamstrings Nordic Curl 10 High Box Jump 15 V-ups
02
feb2020
January 2020
WOD 31012020
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6 B. 3 Rounds of: 8/side Double DB Reverse Lunges 16 Double DB Deadlift 24 Hollow Rocks
30
ene2020
WOD 30012020
at WOD - by queironcrossfit
A. HYPOXIC TRAINING: EMOM 10′: Max Burpees Holding Breath B. 5 sets of 2′ On : 1′ Off B1. 10 Shuttle Run, then: AMRAP: 10 Kb Swing (24/16kg) 10 Box Jump Over B2. Max Cal (Row/AB)
29
ene2020
WOD 29012020
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. For time: 21/15/9* KB SDHP (24/16KG) Goblet Squat * 5 Inverted Burpees after each round
28
ene2020
WOD 28012020
at WOD - by queironcrossfit
“STRONGMAN TEAMS” For time: 200 Tire Flips* * EMOM 3 Synchro Burpee Tire Jump
27
ene2020
WOD 27012020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: 1RM Snatch B. EMOM 6-8′: 3 Snatch @70% of A
26
ene2020
WOD 24012020
at WOD - by queironcrossfit
“OPEN GAMES 15.4″ AMRAP 8′: 3 handstand push-ups 3 cleans (84/56KG) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
23
ene2020
WOD 23012020
at WOD - by queironcrossfit
A. STRENGTH: Strict Press In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6 B. AMRAP 9′: 7 Double Kb Russian Swing 14 V-Ups 21m Bear Crawl
22
ene2020
enero 2020