WOD for Friday, Nov 24, 2017

CLEAN & JERK

15’ to find a heavy power clean + hang squat clean + split jerk
5*4 Push press behind the neck (peso calentamiento).
6*3 power jerk (2” pause dip & catch).

Wod

50, 40, 30, 20, 10 for time:
Kbs 24/16
T2b

Front squat

10-5-3-3-3-5-10

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WOD for Wednesday, Nov 22, 2017

Wod

21-15-9 reps for time of:
Peso muerto 100/70
Overhead lunge MC20/15 o KB 20/16
Toes to bar

Snatch

A. 10’ to find a heavy complex (power snatch + hang squat snatch + snatch balance).
Después:
B. 5’ acumular max kg overhead squat.

Wod

For time:
50 chest-to-bar pull-ups
75 push press 40/30
100 ghd sit ups / V sit ups

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)