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CrossFit

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Q LAB

Competitors 19/06/15

Front squat:
5@40% ­ 5@50% ­ 3 @ 60% ­ 3 @ 70% ­ 3@ 75% ­ 3@80% ­ 3 @ 85% Rest needed

Every two min during 10 min One jerk behind the neck
60% ­ 70% ­ 75% ­ 80% ­ 85%

Metcon:
"Harley love"
6 rounds:
13 thrusters ( 50 kg ­ 35 kg)

14 ctb pull ups 

Competitors 09/06/15

Warm up:
Three rounds of: 50 d unders
10 sit ups
20 wall ball shots

Gymnastic:
Three rounds of:
10 ­ 15m handstand walk
45" l sit up hold
5 skin the cats ( low and controlled )

Every two min during 16 min:
Squat snatch 60%­ 70%­ 70%­ 75%­ 80%­ 80%­ 85%­ 90% Then

Metcon: Squat snatch 

3@90% 6@80% 9@70%

Metcon 7 min amrap:
5 overhead squats 50kg 35 kg

10 toes to bar
20 unbroken double unders 

Wod 10/04/15

Warm up:
100 double unders o 300 jump rope 10 x 3 strict pull ups
4 x 4 ring row and dips( con entrada ) 4 × 4 caderazos
4 x 1 muscle up

Weightlifting:
Press floor: using your 90% every 2 min 

5 @ 40% ­ 5 @ 50% ­ 3 @ 60% ­ 5 @ 75% ­ 3 @ 85% ­ 1 o + @ 95%.

Metcon: Elizabeth
For time:
21 ­ 15 ­ 9
Clean 135# ­ 95# Ring dips 

Competitors 28/02/15

Go as heavy as you can in 20 min

 Every 2 min snatch during 16 min : 
High clean 
Hang clean 
Clean 
Metcon Team of 2 Diane 21-­15­-9 
Deadlift 100kg­-60kg 
Handstand push up
Then
 Murph : 1600m. Run 
100 pull ups 
200 push ups 
300 air squat 
1600m. Run
 Then Diane

Competitors 27/02/15

Every two min for 12 min 

6 sets  Front squat + push jerk( not thruster)   
 Three sets of:  Push press x max rpt with (80 kg-50 kg) no más de tu 80% r.m. 
  Rest 3 min    
Complete max. Rounds y rpt en 12 min: 300­-250 m. Row  
18 kb swing(32­-24 kg)  
9 strict hspu  
5 muscle up    
Five rounds:  Chinese row x 5 rpt  ( go as heavy as you can)  
10 x ghd sit ups  
Rest 60"-­90" 

Competitors 26/02/15

Active recovery:

Swim: 20-25 min warm up and skill

6x100m @80% rest 30"

15´@60%

30´mobility wod

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