WOD
Entrenamientos
Lunes 22 abril, 2024
CROSSFIT
Warm up
10Clean deadlift
10 muscle clean
10 rotaciones de codo en barra
10 front squat
1min machines
________
Fuerza 15:00
3 segundos pausa en el primer squat
1x [ 3 Pause Front Squats + 3 Front Squats ]
1x [ 3 Pause Front Squats + 2 Front Squats ]
1x [ 3 Pause Front Squats + 2 Front Squats ]
1x [ 3 Pause Front Squat + 1 Front Squat ]
1x [ 3 Pause Front Squat + 1 Front Squat ]
1x [ 3 Pause Front Squat + 1 Front Squat ]
Empezamos el 65% para terminar con un 90%
*Descansa 1 mins
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For time: 18:00
40/30 Ski Erg Calories o Row
— then –
5 rounds of:
15 Alternating Dumbbell Snatches, 22.5/17
Alternamos entre movimientos
2 Rope Climbs, 8 Strict Pull ups
– then –
50/40 row Erg o Row
FUNDAMENTALS
Martes 23 abril, 2024
CROSSFIT
warm up
tabata_
5 Mov
_________
For time 18:00
20 Rounds for time:
1 Devils press
3 DB Shoulder to overhead
5 DBFront squats
10 Double unders
1x db 22.5/15
llevar control de rondas con FICHAS
_________
Rest 4:00
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For time 18:00
trabajo en parejas
7 rounds
10 bench press 60/40kg
5 strict pull ups
10 cal ab 15 bike erg
Rest 1:00 entre rounds
FUNDAMENTALS
Miércoles 24 abril, 2024
CROSSFIT
Warm up
4 clean deadlift
4 clean pull
4 muscle clean
4 front squat
4 squat clean
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BARBELL CONDITIONING
6 rounds for time:
30 Crossover Single Unders o
60 Simples Unders
(NO DOUBLE UNDERS )
3 Squats Cleans 90/60Kg (singles no T&G)
Time cap: 15 mins
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C)Wod
FOR TIME 14:00
Row, 500 m
25 Deadlifts, 50/35 kg
ski, 500 m
20 Power Cleans, 50/35
Row, 500 m
15 Shoulder-to-Overheads,
50/35 kg
ski, 500 m
10 Clean & Jerks, 50/35
FUNDAMENTALS
Jueves 25 abril, 2024
CROSSFIT
PRE WOD
W_UP
The Girls
In a team of 2, for time 45min For time
Jackie
– 1.000m Row
– 100 Thrusters (20/10 kgs)
– 30 Chest to bar
A repartir
___
Nancy
(2 Round)
-400 m Run ( Juntos )
-30 Over Head squat 40/25Kg A repartir
____
Fran
42-30-18 reps por tiempo: –
Thrusters (40,5/25kg) – Pull ups
A repartir
______
Grettel
(3 rondas) por tiempo:
– 400m run (juntos )
– 42 Kettlebell swings (24/16
-24 -toe to bar
FUNDAMENTALS
Viernes 26 abril, 2024
CROSSFIT
warm up
Tabata
A)WEIGHTLIFTING
4 MIN PARA APOXIMAR A TU 65% O RPE5
Sqaut Snatch
3-3-3-2-2-1
EVERY 1:30 X 6 rounds
Empezamos al 65 % de tu 1 RM de squat Snatch hasta un 85%+
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Wod
WOD INTERVALS
3 ROUNDS 12 MIN
For time:
In 3 mins
17/12 Bike Erg 15 / 10 AB Calories
9 push press 50/35
max reps in remaining time
box jump over
FUNDAMENTALS
Sábado 27 abril, 2024
CROSSFIT
Warm up
30 seg palnk
5 inch worms
3 snatch deadlift
3 muscle snatch
3 muscle clean
3 power clean
1 :00 machines
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FOR TIME:40:00MIN
8 Power snatch 50/35 Kg
4 Walk Wall
50 DU
8 Power Snatches 55/40
4 Walk Wall
50 DU
8 Power Snatches 60/45
4 Walk Wall
50 DU
8 Power Snatches 65/50
4 Walk Wall
50 DU
8 Power Snatches 70/ 55
4 Walk Wall
50 DU
In the remaning time
Establecer 2 reps
Touch and go
power snatch
FUNDAMENTALS
Domingo 3 marzo, 2024
CROSSFIT
Domingos de Fortuny!!!