WOD for Tuesday, Nov 21, 2017

Wod

5 Rounds for time of:
5 Burpees, lateral over bar
5 Front squats 70/50
5 toes to bar

Gwen

Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

https://journal.crossfit.com/article/cfj-crossfit-wod-171120

Endurance

6*400 max effort / rest 3’
– Se puede alternar carrera, bici, remo.

Advertisements

WOD for Monday, Nov 20, 2017

Snatch

15’ to find a heavy (snatch pull + power snatch + snatch)
5* 1 Snatch grip push press + 1 OH squat (2” pause top & bottom)

Wod

20’ amrap
Run 400 meters
11 alternate dumbell power snatches 20/15
17 pull-ups
13 box jumps

Back squat

5-3-3-3-5. Después:
1’ max reps@50%
Rest 2’
1’ max reps@65%
Rest 2’
1’ max reps@80%

WOD for Friday, Nov 17, 2017

CrossFit Open 17.2

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Standardit

CrossFit Open 17.5

WORKOUT 17.5 Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters 35 double-unders
M 95 lb. F 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

WOD for Thursday, Nov 16, 2017

INTERVALS

Cada 8’ durante 32’
Serie 1: 800 run + 40 dus + 30 bj + 20 kbs + 10 burpee
Serie 2: 800 row + 40 burpee + 30 du + 20 bj + 10 kbs
Serie 3: 1 mile bike + 40 kbs + 30 burpee + 20 du + 10 bj
Serie 4: 800 run + 40 bj + 30 kbs + 20 burpee + 10 du.
* se puede alternar de cualquier forma row, run, bike.

MIDLINE

100 hollow rocks, al romper:
Mismo número floor back extensions.

WOD for Wednesday, Nov 15, 2017

WOD 1

For time:
1,000-m bike
30m handstand walk
10 overhead squats A100/70 – B75/50
500-m row
50 burpee box jump overs
5 overhead squats A100/70 – B75/50

SI, OTRA VEZ

For time:
21 thrusters 40/30
3 legless rope climbs
15 thrusters 40/30
2 legless rope climbs
9 thrusters 40/30
1 legless rope climb

WOD for Tuesday, Nov 14, 2017

WOD

For time:
104 wall-ball shots
52 pull-ups

Rest 1’

4 rounds for time:
28 Pistols alternos
15 power cleans 50/35

  • SCORE = total time.
  • escribir en comentarios los tiempos parciales.

WOD 2

3 rounds for time:
400-m run
40 GHD sit-ups —> t2b
7 deadlifts (Reg 185/125kg) (NIII 145-105)

WOD for Saturday, Nov 11, 2017

Open 14.2 / 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:

  • 10 overhead squats
  • 10 chest-to-bar pull-ups

From 3:00-6:00, 2 rounds of:

  • 12 overhead squats
  • 12 chest-to-bar pull-ups

From 6:00-9:00, 2 rounds of:

  • 14 overhead squats
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

  • 7 muscle-ups
  • 50 wall-ball shots, 20-lb. ball to 10 feet
  • 100 double-unders

WOD for Wednesday, Nov 08, 2017

WOD

5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups
Chicos: 11.30 / cap+62
Chicas: 13.00 / cap+209

WOD 2

For time:
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)
Chicos: 1.20 / 4.17
Chicas: 1.26 / cap+12