Crossfit – Mon, Oct 13 Bench Press (3×6 Progressive weight) SS 3×8 DIAMOND PU WOD WOD NO MESURE PART A – AMRAP 10 MINS 10+10 Kb Push Press STRICT (24-16 Kg) 3+3 KB TGE (20-12 Kg) 30” Hand Stand HOLD/ Pike HOLD PART B – AMRAP 10 MINS 10+10 SA KB Bench Press (24-16 Kg) […]
Author Archives: Excelsior
Crossfit – Sun, Oct 12 GUIDOS WILDCARD
Skills work – Sun, Oct 12 Snatch (RM)
Crossfit – Sat, Oct 11 Power Snatch (5 x 3 70%) WOD 8 Mins Ladder (AMRAP – Rounds and Reps) 1 Push Press (45-35 Kg) 1 Lateral Burpees (2-2,3-3,4-4,5-5,6-6 …)
Crossfit – Fri, Oct 10 WOD 1 12 Mins Ladder (AMRAP – Rounds and Reps) GROUP 1 20 DU / 40 SU 5 Power cleans (40-25 Kg) (40+10, 60+15, 80+20, 100+25…) Rest 5 Mins WOD 2 12 Mins AMRAP (AMRAP – Rounds and Reps) 10 KB Box Stepsover 10 Right arm Push Press KB (24-16 […]
Crossfit – Thu, Oct 9 Deadlift (3 x 5 Progressive weight to 90%) WOD AMRAP 10 Mins (AMRAP – Rounds and Reps) 10 SDHP (50-35 Kg) 15 Air Squats 20 WB/Bumper Russian twist (9-7)(15-10)
Crossfit – Wed, Oct 8 Handstand Walk (15 Mins Skills works) VIRIBUS BENCHMARK WOD Surprise! Sorpresa!
Crossfit – Tue, Oct 7 Clean and Jerk (3 x 5 75%) WOD AMRAP 11 Mins (AMRAP – Rounds and Reps) 21 KB Russian Swings (24-16 Kg) 250 Mts Run 7 Pull Ups
Crossfit – Mon, Oct 6 Back Squat (3 x 4 90%) WOD 4 Rounds 2’30” WORK 60″ REST Row 150 Mts 8 Burpees Then Max rep Wall Balls (9-7 Kg)
Crossfit – Sun, Oct 5 GUIDOS WILDCARD