Workout of the Day en Crossfit Vallecas
Todos los Wod.
- A) Every 90” For 12′ (8 Sets)
Clean & Jerks
Sets 1-2: 2 75%
Sets 3-4: 2 80%
Sets 5-8: 1 85%
- B) For Time (Cap 15′):
50-40-30-20-10
Wall Balls (9/6 kg)
Hanging Knee Raises/ toes to bar
After each set: 10 Deadlifts (80/55 kg)
- C) Core Finisher
3 Sets:
• 1′ Weighted Plank (Max possible)
• Rest 1′
• 150 Double unders
• 40 Weighted Step Ups (20/15 kg DB)
• 100 Double unders
• 40 Dual DB Thrusters (15/10 kg)
• 50 Double unders
• 40 Dual DB Thrusters (15/10 kg)
• 100 Double unders
• 40 Weighted Step Ups (20/15 kg DB)
• 150 Double unders
- «MCDONALD & GALLAGHER»
2 Rounds For Time:
Round A:
200m Run
16 Kettlebell Swings (24/16 kg)
16 Pull-ups
16 Front Squats (50/35 kg)
Round B:
200m Run
14 Kettlebell Swings
14 Pull-ups
14 Front Squats
Round C:
200m Run
12 Kettlebell Swings
12 Pull-ups
12 Front Squats
For Time:
800m Run → 1 Cindy → 50m Dual KB Farmers Carry (Heavy)
600m Run → 1 Cindy → 50m Dual KB Front Rack Carry
400m Run → 1 Cindy → 50m Dual KB Overhead Carry (Lighter)
200m Run → 1 Cindy
*1 Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
Clean and Jerk
Clean Deadlift
- Every 90″ For 9 Minutes:
1 Muscle Snatch + 2 Hang Snatches + 3 OHS RPE 7/10
- B) Metcon
2 Rounds For Time:
30 Wall Balls
30 Alternating DB Snatch (22.5/15 kg)
30 Burpees over DB
30 DB Box Step-overs
Min 1: 15/12 Cal Bike (Sprint)
Min 2: 15 Kettlebell Swings (24/16 kg)
Min 3: 15 Burpees
Min 4: Rest
Clean pull
Hang squat clean
Front squat
