WOD 03042019
at WOD - by queironcrossfit
A. SKILLS: Triple Unders B. EMOM 16’: 1) 40” Double Kb Front Racked Walk 2) 30-50 Double Unders 3) 40” Arch Hold 4) 40” Max Wallball Shots
02
abr2019
April 2019
2019
WOD 02042019
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In 20’, Reach a Heavy 3 Then, 1 x AMAP @85% B. 3 Rounds for quality: 5 Negative Hamstrings 40” Hollow Hold
01
abr2019
March 2019
WOD 01042019
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 5-5-5-5-5 B. 3 Rounds: 600m Run 30 Russian Kb Swing (32/24kg) 20 Pull Ups
31
mar2019
WOD 29032019
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In 20’, reach a Heavy 4 Then, 1 x AMAP @85% of H4 B. EMOM 8’: 1) 30” L-Sit 2) 40” Max Good Morning (20/15kg)
28
mar2019
WOD 28032019
at WOD - by queironcrossfit
For Time: 10 Power Snatch (60/40kg) 20 Toes to Bar 30 Box Jump Over 40 Push Ups 50 Cal Assault Bike
27
mar2019
WOD 27032019
at WOD - by queironcrossfit
10 Rounds of 2’ On : 2’ Off 400m Run Max Burpees
26
mar2019
WOD 26032019
at WOD - by queironcrossfit
A. STRENGTH: Push Jerk Every 75” x 10: 2 @65%+ B. 7 Rounds: 5 Push Jerk (50/30kg) 10 Deadlift 15 Box Jump
25
mar2019
OPEN GAMES 19.5
at WOD - by queironcrossfit
For Time (T.C. 20’): 33/27/21/15/9 Thrusters (43/29kg) Chest 2 Bar Pull Ups
24
mar2019
WOD 22032019
at WOD - by queironcrossfit
A. STRENGTH: Clean & Jerk Every 90” x 10: (2+1)@65%+ B. For time: Buy in: 800m Run Then, 20 Squat Clean & Jerk (60/40kg) Cash Out: 800m Run
21
mar2019
WOD 21032019
at WOD - by queironcrossfit
A. STRENGTH: Rings Dips 3-3-3-3-3 B. For time: 21/15/9 Ring Dips KB SDHP (32/24kg) * After every round, 2 Rope Climb
20
mar2019
marzo 2019