Descubre nuestros WODs en General Crossfit.
Teams of three:
Max relay rounds in 36 mins of:
250m run
6 thrusters 45-25kg
6 OHS 45-25kg
Una ronda completa cada athleta. Run todos juntos
700 m. Run
3 x 5 pull ups
3 x 4 row and dips bar jump from ground 3 x 3 muscle up from box
3 x 1 muscle up bar
1 x max. Unbroken muscle up bar
Oly and strength:
Complex jerk
Every two min from 12 min
Push press+push jerk+split jerk with 5565% r.m.
Metcon:
Three rounds for stations: one min for station 1a Station : max. Cal row
2a station : max ring dips
3a station : max bar push jerk
4a station : max sit ups
5a station : rest
5 circuit box jumps
Emom 8 min
Odd: your rm d. unders 45"
Even: 10m. Handstand walk o 3 wall climb
Strength: Press floor:using 90% r.m 5@40% 5@50% 5@65% 5@75% 5@85%
Metcon: For time: 8 rounds of:
8 kb snatch 24 kg 16 kg
8 push ups
16 m. Paso cangrejo
Warm up:
200 m row
With bar o pvc, 3 rounds of: 10 back squats
10 good morning
5 x 1 muscle snatch + 1 snatch push press 2 rounds of :
4 × 11 balance and ohs
Oly:
Complex snatch
Every two min for 12 minute:
High hang snatch hang snatch snatch (5565%)
Metcon:
Three rounds for time:
6 ground to overhead (60 kg 35 kg) 12 box jump over (60 50 cm)
24 kb swing (24 kg 16 kg)
30 double unders
Warm up and skills: 1 er min max, d. Unders
2º min max. Ring row and ring dips
3er min 5 -7 roll ups
4º min 15 push ups
5º min max. D.u.
6º min max. Ring row and ring dips o muscle ups
7º min 5/5 roll ups pistols
8º min 5 handstand push up o 5 attempt hspu 2 rounds of:
1 min max. Unbroken d. U.
1 min max. Unbroken muscle up(o ring row and ring dips)
1 max alternating pistols ( o progressions)
1 max. Unbroken hspu (o progressions)
Strength: using 90% r.m.
Deadlift:
5@40% 5@50% 5@65% 5@75% 5 o +@85%
Metcon:
For time, 3 min time cap 15 burpees
10 wall ball shots
15 burpees
Rest 3 min
For time: 4' time cap
5x10m. up 10m. back Shuttle run 15 clapping push up
5 x 10 m. Up 10 back shuttle run
Rest 3 min
For time: 5' time cap
5 wall climb
50 disc abm twist(10 kg 5 kg) 5 wall climb
Warm up and skill: En 10 min time cap: 200 m. Row
3 round of:
With bar o pvc
10 back squat
10 good morning
5 strict press
5 muscle clean
Oly and strength:
Clean: every two min, for 10 min
1 high hang clean 1 hang clean 1 clean
55 65% r.m. (valladolid escalera clean de 65% a 90%)
Back squat: using your 90% 5 5 5 @ 65% 75% 85%
Metcon:
3 rounds for time: 15 hspu
15 chin up pull ups 500m. Run
