Workout of the Day en Crossfit Vallecas

Todos los Wod.

WOD 23 DE JULIO DE 2024 ( HALTEROFILIA )
  • clean pull 3 pos
  • muscle clean + power clean
  • 2 push press
WOD 22 DE JULIO DE 2024 ( CROSSFIT )
  • A) steellegs (week 1)

Every minute on the minute for 16 minute complete:

1- 10 Tempo Jumping Back squats (30kg/20kg)
2- 30’’ Max Alternating Plyo step ups
3- 12 Doble DB thrusters (20/12,5kg)

4- rest

  • B) 3Rounds

100 mts Run
30 one arm STOH
15 Burpees Over the DB

5 Bar Muscle ups

WOD 22 DE JULIO DE 2024 ( ENDURANCE )
  • Amrap 10’

12-9-6
kettlebell thrusters

burpees
rest 2’

  • Amrap 10’

15-12-9
kettlebell snatch (x2)

100 mts Run
rest 2’

  •  Amrap 10’

21-15-9
kettlebell swings

push ups

WOD 19 DE JULIO DE 2024 ( CROSSFIT )

RUNNING CLOCK min 0 to min 8

  •  A) FRED SCHEFFOLD

For Time
5 Squat Cleans

50 Double-Unders

4 Squat Cleans

40 Double-Unders

3 Squat Cleans

30 Double-Unders

2 Squat Cleans

20 Double-Unders

1 Squat Clean
10 Double-Unders

Rest 2′ 

Min 10 to min 30

  • B) WEIJDT

5 Rounds for Time
19 Chest-to-Bar Pull-Ups

12 Box Jumps (30/24 in)

8 Squat Cleans (75/45 kg)

in the remaining time body armour
ARMS
– Bíceps
– Triceps

WOD 19 DE JULIO DE 2024 ( ENDURANCE )
  • ” YVONNE’’

For Time (with a Partner)

76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)

76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (2×50/30 lb)

400 meter Run with Partner

WOD 19 DE JULIO DE 2024 ( HALTEROFILIA )
  • snatch high pull
  •  hang muscle snatch + hang power snatch + squat snatch
WOD 18 DE JULIO DE 2024 ( CROSSFIT )
  •  A) skill and drill Snatch
  • B) Amrap 25’ in pairs

15 Devil Press
Max Calories

20 Dumbbell thrusters

Max calories

25 Dumbbell Cleans

Max Calories
30 one arm OHS (15/15)

Max Calories

in the remaining time rest 2’
Build a heavy triple Hang power Snatch on the minute

WOD 18 DE JULIO DE 2024 ( ENDURANCE )
  • AMRAP 30’

100 mts run
10 Pull ups
100 mts run
20 Box Jumps

100 mts run
30 jumping

100 mts run
40 sit ups
100 mts run
50 Double unders

Últimas entradas

Estiramientos para el CrossFit

¿Cómo entrenar la fuerza en el CrossFit?

Los movimientos fundacionales del CrossFit