Crossfit – Fri, Sep 26 E2MOM 12 Mins (12 Rounds for reps) 15 Wall Ball (9-7 Kg) Then máximum effort HB Swing (16-24 Kg) Rest 3 Min E2MOM 10 Mins (10 Rounds for reps) 15 American Swings (24-16 Kg)Then máximum effort Push Ups Score KB Swings and Push Ups
Author Archives: Excelsior
Crossfit – Thu, Sep 25 Deadlift (3 x 6 Same weight @75%) PARTNER WOD IN SYNC ALWAYS (2 Rounds for reps) 2 rounds for time 1- 25o Mts Row. 2- 25o Mts Run 20 Kb Goblet Squat 15 WB Russian Twist 10 Plank Hand taps
Crossfit – Wed, Sep 24 Handstand Push-ups (15 Min Skill and Refinement) WOD AMRAP 22 MIN (AMRAP – Rounds and Reps) 10 Wall Balls 5 HSPU / 10 Pike PU 30 DU / 60 SU 500 m Run
Crossfit – Tue, Sep 23 Hang power Clean and Jerk (Weight) 1×2-Build yo a challenging weight for good technique WOD AMRAP 12 Min (AMRAP – Rounds and Reps) 7 Power Cleans 7 KB Russian Swings (24-16 Kg) 7+7 Front Rack Rev. Lunges
Crossfit – Mon, Sep 22 Back Squat (4×5 @ 80%) WOD METCON 15 Min (slow and steady work) 10 Box Jumps 10+10 KB SLDL 5 Pull Ups 6+6 Tempo KB Curls (1-2-3)
Crossfit – Sun, Sep 21 GUIDOS WILDCARD
Skills work – Sun, Sep 21 Back Squat (RM BACK SQ)
Crossfit – Sat, Sep 20 Power Snatch (5×1) PARTNER WOD AMRAP 15 MIN (AMRAP – Rounds and Reps) YGIG 350 Mts Row 20 KB Lunges 10 TTB After each round 20 WB Sit Ups Together
Crossfit – Fri, Sep 19 WOD 1 AMRAP (AMRAP – Rounds and Reps) 9 Min 10 Front Lunges (30-40 Kg) 8 Inch Worm 16 Abmat Sit Ups Rest 4 Min WOD 2 AMRAP (AMRAP – Rounds and Reps) 9 Min 150 Mts Row 15 KB Swings (24-16 Kg) 15 Push Ups Rest 4 Min WOD […]
Crossfit – Thu, Sep 18