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May 31, 2017

Warm Up: Dinamycs & Mobility

Strenght:  For Time

7 Hang Snatch @ 40/35 kg

5 Hang Snatch @ 50 / 40 Kg

3 Hang Snatch @ 60 / 45 kg

Push Press : Daily Max

Wod: AMRAP 20'

1 Rope Climb

5 Burpees

400 m Run

May 30, 2017

Warm Up: Dynamics & Mobility

Strenght:  A: Clean & Jerk daily Max

EMOM: 10' 

Clean & Jerk @ 80 % of A 2 rep

Wod:  21-18-15

Toes -To Bar

KB Swing ( 32-16 kg)

12-9-6

Pull Ups

Wall Ball ( 12-6 kg)

3-2-1

M.U

Clusters @ 85% RM1

May 29, 2017

Warm Up: Dynamics & Mobility

Strenght: Power Snatch @ 50% + 10 KG  3 reps x 5 sets

Wod: AMRAP 25'

3 M.U

6 Power Snatch @ 60% RM1

9  Burpees Over The Box

12 Cal Row

May 26, 2017

Warm Up: Dynamics & Mobility

Strenght: Deadlift & 80% RMAX 5 sets x 3 reps

Wod : Amrap 20' ( Rankel )

100 kg Deadlift 6 reps

7 Burpee pull ups

10 KB swing 32 Kg

Run 200 m

May 25, 2017

Warm Up: Dynamics & Mobility

Warm Up: 3  Rounds

30 air squat

30 Burpees

30 lunes

 Skill:

alternating tabata

Hollow Rock 

Superan Rock

Partner Wod: 2 people

100 Pull Ups

80 Wall Ball

60 Hang Squat Snatch

40 Front Squats

20 Dips

10 Wall Walk

May 24, 2017

Warm up: Dynamics & Mobility

Wod: EMOM 5' , 4 Rounds of:

1'. 10 Squat clean ( 40/ 25 kg)

2' 10 Hang Power Clean + 10 Shoulder to Overhead ( 40/ 25 kg)

3' 10 Thrusters ( 40/ 25 kg)

4' 10 Power Clean & Jerk ( 40/ 25 Kg)

5' Rest

May 23, 2017

Warm Up: Dynamics & Mobility

Wod : CrossFit Regional- Event 1'

1.200 m Run

Then, 12 rounds of:

4 strict handstand push-ups

8 Chest -to- bar pull ups

12 Squats

Time Cap 25'

May 22, 2017

Warm Up : Dynamics & Mobility

Strenght:  Sumo Deadlift High Pull  New Daily Max

Wod: AMRAP 25'

Ladder 3-6-9-12-15-18-.......................

Sumo Deadlift High Pull @ 60% New Daily Max

Burpees Over The Bar

Wall Ball ( 9-6 kg)

Cash Out

3 Rounds 

20 V-ups

30 Flutter Kick

20 Russian Swing

May 17, 2017

Warm Up: Dynamics & Mobility

Skill : Kipping Pull Ups

Wod: EMOM 30'

5 Pull Ups

10 Push Ups

15 Squats

May 16, 2017

Warm Up: Dynamics & Mobility

Strenght: Front squat 5-5-3-3-2-2-1

Wod: For Time

10 Rope climb

30 Clean & Jerk ( 60 -40 kg)

50 Burpees Pull Ups

60 Pistols

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