WOD
Entrenamientos
Lunes 20 marzo, 2023
CROSSFIT
WARM UP
A)Mobility
B) Burguener Warm up
FUERZA
Cada 2:30 x 5 R
16/14 Cal AB / 20/15Bike erg
Max Squat Snatch 50/35kg
WOD
For time 20`:
12-9-6-3 Front Squats 60/45kg
30-30-30-30 DU O(60 su)
24-18-12-9 DL
FUNDAMENTALS
WARM UP
A)Mobility
B) Burguener Warm up
FUERZA
EMOM 10`
2 Power Snatch + 1 Squat Snatch
WOD
For time 15`:
12-9-6-3 Front Squats 50/35kg
30-30-30-30 DU O(60 su)
12-9-6-3 DL
Martes 21 marzo, 2023
CROSSFIT
Warmup:
A)Mobility
6x `45”On 15” OFF Machines
WOD
Estación 1
Emom 10 `
E: 14/12 Cal Ab
O: 15 Db Snatch 1×22,5/15kg
Rest 2`
Emom 10`
E: 10/8 Burpee Box jump
O: 15 Db STOH 2×20/12,5kg
Rest2`:
Emom 10`
E: 200 m Air Runner
O: 15 KTB swing Americano 24/16kg
FUNDAMENTALS
Warmup:
A)Mobility
6x `45”On 15” OFF Machines
WOD
Estación 1
Emom 10 `
E: 12/10 Cal Ab
O: 12 Db Snatch 1×22,5/15kg
Rest 2`
Emom 10`
E: 8/6 Burpee Box jump
O: 10 Db STOH 2×12,5/7,5kg
Rest2`:
Emom 10`
E: 200 m Air Runner
O: 12 KTB swing Americano 24/16kg
Miércoles 22 marzo, 2023
CROSSFIT
WARM UP
Mobility
8 Cossack Squats
8 Shuttel Run
8 Air Squats
8 Hand release push ups
Fuerza
Amrap 12 min:
200 M run
1 Cluster RX:70/50 INT:60/45 SCL:50/40
Wod
For time 18` 12-9-6-3-6-9-12 HSPU
Squat clean 50/35kg
FUNDAMENTALS
WARM UP
Mobility
8 Cossack Squats
8 Shuttel Run
8 Air Squats
8 Hand release push ups
Fuerza
EMOM 10 MIN
2 Cluster
Wod
For time 15`
12-9-6-3-6-9-12
Push Ups
KTB globet squats 20/12
*tras cada ronda 200 m run
Jueves 23 marzo, 2023
CROSSFIT
Warm Up
6 min 45” on 15” off Machines
PARTNER WOD
TC 45’
1000/900/800 M ski
30 Ktb Swing SYNCHRO 24/16kg
200 M run
30 Ktb Swing SYNCHRO 24/16kg
1000/9000/800 M Ski
3’ Rest
100/90/80 Cal AB
30 Db Snatch SYNCHRO 1X22,5/15kg
200 M run
30 Db Snatch SYNCHRO
100/90/80 Cal AB
FUNDAMENTALS
Warm Up
6 min 45” on 15” off Machines
PARTNER WOD
TC 45’
800/700 M ski
25 Ktb Swing SYNCHRO
200 M run
25 Ktb Swing SYNCHRO
800 700M Ski
2’ Rest
80/70 Cal AB
25 Db Snatch SYNCHRO
200 M run
25 Db Snatch SYNCHRO
80/70 Cal AB
Viernes 24 marzo, 2023
CROSSFIT
WARM UP
Mobility
3R
8 M Bear Walk
8 Jump Air squats
8 cal machines
8 Hollow rocks
1 SAND BAG CLEAN
Fuerza
16 MIN EMOM
1: 3/4 SANDBAG clean
2: 3 RMU o 5 BMU
3: 15 M Sand bag Hug
4: 5 S.hspu o 8/10 HSPU
Wod
FOR TIME 15 Min:
21-15-9-6-3
Ktb Thrusters 2X20/12kfg
TTB
FUNDAMENTALS
WARM UP
Mobility
3R
8 M Bear Walk
8 Jump Air squats
8 cal machines
8 Hollow rocks
1 SAND BAG CLEAN
Fuerza
16 MIN EMOM
1: 1/2 Sandbag
2: 10 ring ROW
3: 10 M Sand bag Hug
4: 5 hspu o 10 PUSH UPS
Wod
FOR TIME 15 Min:
21-15-9-6-3
Ktb Thrusters (1 KTB )
42-30-18-12-6
SIT UPS
Sábado 25 marzo, 2023
CROSSFIT
Warm Up
3R
5 FS
5 Push Press
5 power Snatchs
5 Pull Ups
8 cal Machines
PARTNER WOD
METCON 45’
For time:
60 CTB/pull ups
30 STOH 60/45kg
60/55/50 Cal Row
Directly into:
60 TTB
30 Front Squats
60/55/50 Cal Ski
Directly into:
60 HSPU
30 Power Snatch
60/55/50 Cal Ab
Directly into:
25 RMU
30 SQUAT CLEAN
500 M RUN
FUNDAMENTALS
Warm Up
3R
5 FS
5 Push Press
5 power Snatchs
5 Sit ups
8 cal Machines
PARTNER WOD
METCON 45’ For time:
50 Wb
30 STOH
50/45Cal Row
Directly into:
50 KTE
30 Front Squats
50/40 Cal Ski
Directly into:
15 WW
30 Power Snatch
50/40 Cal Ab
Directly into:
30 BOB
30 SQUAT CLEAN
500 M RUN
Domingo 19 marzo, 2023
CROSSFIT
SORPRESA!!!!!