Crossfit – Mon, May 12 DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP5 Burpees10 KB Lunges 24/16KGthen 6+12, 7+14, 8+16, 9+18 ….Run 250m after each round
Author Archives: Excelsior
Crossfit – Sat, May 10 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM1: 15 KB Goblet squats 24/16KG2: 50 double unders3: 15 WB Russian twists 9/7Kg
Crossfit – Fri, May 9 Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics In Pairs- 3 Rounds Barbell step Ups 6/6Kneeling KB Chop 8/85 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14minShareROW 800m30 GTO 20/15KG14 TTB
Crossfit – Thu, May 8 CLEAN AND JERK Clean and Jerk (20min Power Clean + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG3. 45 hollow rocks 4. 16 SA KB Press
Crossfit – Wed, May 7 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 24 min- You go I go Run 500m together12 HSPU24 KB Snatch 24/16KB36 Wall Balls 9/7KG
Crossfit – Tue, May 6 BENCH PRESS Bench Press (Bench press 3×5 (return to first week- go for heavier) Superset 3×8 resistance band row ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 Deadlifts 50/40KG10 Push Ups15 Air Squats15 Abmat sit Ups
Crossfit – Mon, May 5 FRONT SQUAT Front Squat (Última semana del programa actual, así que volveré a 3×5 de la primera semana como prueba. Intenta aumentar el peso con buena técnica. Te recomiendo registrar tus resultados en la app de Wodify para monitorear tu progreso. ) WOD (AMRAP – Rounds and Reps) In 11 […]
Crossfit – Sat, May 3 Romanian Deadlift and TTB Romanian Deadlift (RDL) (Saturday- Romanian Deadlift and TTB RDL 3×6 @same weight- superset 3×7 TTB) Wod (AMRAP – Rounds and Reps) WOD9 Min AMRAP3 Power Cleans 60/40kg6 Push-Ups9 Ab Mat Sit-Ups AB finisher
Crossfit – Fri, May 2 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls 3 RoundsBB Lunges 3×10+10 ( member sets weight) superset 1/2 kneeling filly press 3×12+126 Nordic Curls after each RoundRest 2 min WOD (AMRAP – Rounds) EMOM (15 mins) 1, 15 KB Swings 24/16KG2. 15 Box Jumps (step Down)3. 10 Burpees Score Rounds […]
Crossfit – Thu, May 1 SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG