Crossfit – Sun, Jan 25 GUIDOS WILDCARD

Crossfit – Sat, Jan 24 PARTNER WOD AMRAP 30 Mins (AMRAP – Rounds and Reps) 400 Mts ROW- YGIG20 Abmat Sit Ups- SYNC12 Hang Power Clean (40/30 Kg)- YGIG10 Roll Out BB- YGIG20 American KB Swings (24/16 Kg)- YGIG

Crossfit – Fri, Jan 23 Deadlift (DL 5×4 (Progressive weight to @80%) SS 5×3+3 Pistols ) WOD EMOM 20 Mins (4 Round) (AMRAP – Rounds and Reps) Min 1- 30 Air SquatsMin 2- 12 Box Jumps OverMin 3- 16 Farmer Lunges (24/16 Kg)Min 4- 10 BurpeesMin 5- Rest

Crossfit – Thu, Jan 22 WOD 1 AMRAP 12 Mins (AMRAP – Rounds and Reps) 250 Mts Run10 Wall Ball (9/7 Kg)12 Leg Raises Abs1 Wall Climb WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 10 Cal Row30 DU / 60 SU10 TTB10 Russian KB Swings (24/16 Kg)

Crossfit – Wed, Jan 21 HSPU 4×4 Kipping HSPU / 4×6 Pike PU3×4 Strict HSPU / 3×6 Wall Pike PU WOD LADDEER FOR TIME (Time) 10-8-6-4-6-8-10 Hand Relase PUPush Jerk (40/30 Kg)Mountain Climbers (each side)OH Sit Ups

Crossfit – Mon, Jan 19 Back Squat (1×6 45% 1×5 55% 2×3 60% 2×2 70% 1×2 80%) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Back Squats (50/35 kg)20 Wall Balls (9/7 kg)6 Burpees over the bar WOD 2 AMRAP 8 Mins (AMRAP – Rounds and Reps) 10 DB Lunges (5+5) (20/15 […]

Skills work – Sun, Jan 18 Back Squat (1×1 RM) Snatch (1×1 RM)

Crossfit – Sun, Jan 18 KRISSYS WILDCARD 🃏

Crossfit – Sat, Jan 17 PARTNER WOD AMRAP 25 Mins (AMRAP – Rounds and Reps) 250 MTS Run – Together20 Push Ups – YGIG12 TTB / KTE – YGIG10 Burpees to Plate – YGIG12 Squat Clean (40-30) – YGIG10 Wall Ball Pass (9-7) – YGIG

Crossfit – Fri, Jan 16 Romanian Deadlift (RDL) (RDL 4×6 @85% SS SA Kb DL 4×6+6 (24-16) ) WOD 5 Rounds For Time (5 Rounds for reps) 10 KB Flip Squat (24-16)8 Hamstring Walkouts30″ Reverse Plank Hold15 GTO (15-10)8 Candlesticks