October 2022

WOD 11102022

at WOD - by queironcrossfit

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 queironcrossfit

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

WOD 05102022

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Snatch Pull + Low Hang Snatch Every 75″ x 10: (1+1) @65%+ B. AMRAP 8′ 8 Snatch (50/30) 12 Toes to ring 8 Box jump over

04

oct
2022

WOD 04102022

at WOD - by queironcrossfit

A. STRENGTH: Back Squat 5 x 3 @84%+ B. EMOM 8′: 1) 1 Leg Deadlift x 10 2) 15-20 Calves/Tibialis

03

oct
2022
September 2022

WOD 30092022

at WOD - by queironcrossfit

A. SKILLS: Rope Climb B. EMOM 10′: 1) 2-4 Rope climbs 2) 1 Suicide Rest 4′ EMOM 10′: 1) 6 Dual KB Clean and jerks + KB front rack walking lunges in the remaining time 2) Assault Bike for calories

29

sep
2022

WOD 29092022

at WOD - by queironcrossfit

A. WEIGHTLIFTING: Clean Pull + Low Hang Clean Every 75″ x 10: (1+1) @65%+ B. AMRAP 15′: 400m Run 27 Push Ups 9 Hang Squat Clean (70/50kg)

28

sep
2022

WOD 28092022

at WOD - by queironcrossfit

A. STRENGTH: ChinUps 5×4 B. 4 Rounds: 20 Pull Ups 15 Burpees to target 5 Slam Ball Clean (70/50kg)

27

sep
2022

WOD 27092022

at WOD - by queironcrossfit

ENDURANCE: 3 Sets of 10 Rounds: 30″ Steady Pace 20″ Medium/hard Pace 10″ Sprint 3′ Rest bw Sets

26

sep
2022

WOD 23092022

at WOD - by queironcrossfit

WOD: (By couples) 2 Rounds: 40 DB Sync Snatch (30/22’5) 30 Clapping Burpees 1200m Run

22

sep
2022

septiembre 2022

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