Descubre nuestros WODs en General Crossfit.
Metcon:
Three team
500 m. Run
48 power snatch (60 kg 35 kg) 500 m. Run
48 power snatch ( 50 kg 30 kg) 500 m. Run
48 power snatch ( 40 kg 25 kg) 500 m. Run
48 power snatch (30 kg 20 kg) 500 m run
48 power snatch (20 kg 15 kg) 500 m. Run
Time cap 40 min
Warm up:
3 rounds of:
300 m. Row 15 burpees
90" rest
Strenght:
Deadlift: using 90% r.m.
Every two min for 12 min
5@40% 5@50% 3@60% 5@75% 3@80% 1 o + @ 90%
Metcon:
20 min amrap
( with partner) 123454321
power clean(85 kg 60 kg)
2 4 6 8 10 8 6 4 2
Press floor ( 90 kg 60 kg)
( un compañero hace 1 p clean y 2 p floor, mientras el compañero rest, un comp. Hace 2 4 y luego el otro y así sucesivamente. Si logran completar la piràmide, vuelven a empezar hasta completar los 20 min)
Un compañero le da la barra al otro en press floor.
Emom 2'
30" star jump
30" jump leg lunges
3 x 6 push up
3 x 4 indian push up
Practice: 6-8'
2 x wall handstand hold with 10" pause fuera de pared
2 x handstand walk with partner 10 m. Handstand walk
Strenght: emom 10 min 2 x 3" pause overhead squats (60-70% r.m.)
Metcon 3 rounds for time:
10 pull ups
15 h release push ups
20 sit ups
30 air squats
100m. Shuttle run
90" rest
Warm up:
150 double unders o 300 jump rope 2 x 10 roll ups
2 x 5/5 roll ups pistols
2 x 6 alternating pistols
Emon 4 min:
3/3 alt. Pistols remaining time double unders
Strenght: every 2 min for 12 min
Strict press: using 90% r.m.
5@40% 5@50% 3@60% 5@75% 3@85% 1 o+ @90%
21 15 9
Hang squat clean (70kg 40kg) Box jumps (6050 c.m.)
30 double under after every rounds
Warm up:
350 m row
6 x 3 strict pull ups 3 x 5 ring rows
3x 5 ring row
6 x 3 caderazos
3 x 1 muscle ups
Strenght wod: every 2 min for 12 min
Back squat: using 90%r.m.
5 x 40% 5 × 50% 3 @ 60% 5 @ 75% 3 @ 85%1 o + @ 90%
Metcon:
40 ctb pull ups/ pull ups
35 wall ball shot ( 9 7 kg)
30 power snatch (35 kg 20 kg)
25 bar facing burpees
20 ring dips
10 strict hspu
Partner wod
100 burrolls
750 m. Run together
50 push jerk 50 kg 35 kg
40 wall ball shots
30 ctb pull ups/ pull ups
20 overhead squats 50 35 kg
10 muscle ups (Si lo terminas vuelves a empezar)
