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CrossFit

Nuestros WODs

Descubre nuestros WODs en General Crossfit.

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General CrossFit

Wod 25/05/15

Warm up:
700 m run
3 x 10 bar row o pull ups ( mejora kipping) 3 x 10 bar dips o jump bar dips

3 x 3 jump bar muscle up

3 x 1 bar muscle up
max bar muscle ups

Strength:
Front squat:
5@40%­ 5@50% ­3@60%­ 5@75% ­ 3@80%­ 3o+ @85%

Metcon:
For time: Angie
100 pull ups

100 push ups

100 sit ups

100 air squats 

Team Wod 23/05/15

Three teams
Max. Rounds and reps in 28 min of: 350 m. Run together
21 kb swing 32 kg 24 kg
12 pull ups
24 m, handstand walk o 12 wall climb 

Wod 22/05/15

Warm up four rounds of : 10 box jump
10 toes to bar
10 back extensions

Strength:
Press floor: using 90% rm
5@40% ­ 5 @50% ­ 3@ 60% ­ 5+@75%

Metcon: for time 1000 m row
50 box jumps 30 toes to bar 

Wod 21/05/15

Warm up:
700 m. Run
Three rounds of:
10 bar front squat

10 romanian deadlift

5 muscle clean

5 push press

10 sit ups

Oly:
Squat clean:
Every 2' for 16', 8 sets
1@60% ­ 1@70% ­ 1@75% ­ 1@80% ­ 1@ 85% ­ 1@85% ­ 1@90% ­ 1 @95%+

Metcon:
Complete as many rounds and reps possible in 10' of:

1 power clean
1 front squat
1 shoulder to overhead
2 power clean
2 front squat
2 shoulder to overhead 

3 power clean...

Wod 20/05/15

Warm up:
20 burpees
3 x 10 push ups
3 x 5 indian push ups
3 x 3 attempt handstand hold 3" pause 3 x 5 kipping push ups

1 x max. Handstand push ups

Strength:
Split jerk
Every 2' for 16 min ( 8 sets)
1@60% ­ 1@70% ­ 1@75% ­ 1@ 80% ­ 1@ 85% ­ 1@85% ­ 1@90% ­ 1@95%+

Metcon:
Five rounds for time:
12 unbroken deadlift 100 kg ­ 65 kg

12 unbroken pull ups
Every rest 12 double under 

Wod 19/05/15

Warm up:
Three rounds of:
200m row 10 burpees
3 rounds of:
10 back extensions
5 snatch press
5 muscle snatch
5 power snatch + overhead squat

Oly:
Squat snatch: every two min for 16 min ( 8 sets)
1@60% ­ 1@ 70% ­ 1 @ 75 ­ 1@ 80% ­ 1 @ 85% ­ 1 @ 85% ­ 1 @ 90% ­ 1 @ 95% o + One fail = 5 burpees

Metcon:
Complete as many rounds and reps and possible in 10 min of: 1 power snatch 60 kg 40 kg
1 overhead squat
1 squat snatch
2 power snatch
2 overhead squat
2 squat snatch
3 power snatch
3 overhead squats 

3 squat snatch

contar número repes total

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