Workout of the Day en Crossfit Vallecas
Todos los Wod.
- EVERY 90″ × 12 MIN
1 Power Clean + 1 Hang Power Clean + 1 Jerk
Set 1: 9 Hang Cleans (60 / 40 kg)
15 Burpee Box Jumps
21 Cal Row / Bike /skierg
Set 2: 9 Jerks
15 Push-Ups
200 m Run
- Round 1: 800 m Run + 75 Air Squats + 50 KB Swings (24 / 16 kg) + 30 Push-Ups
- Round 2: 400 m Run + 50 Air Squats + 40 KB Swings + 20 Push-Ups
- Round 3: 200 m Run + 50 Air Squats + 30 KB Swings + 10 Push-Ups
Squat Clean
Squat Snatch
- EVERY 90″ FOR 9′
3 Strict Press + 3 Push Press (same bar, build through sets, RPE 7-8) + 12 DB T-Raises (light, 5 / 3 kg, scapular control)
200 m Run
4 Rope Climbs (15 ft / 4.5 m)
24 DB Front Rack Walking Lunges (2× 22.5 / 15 kg)
50 Double-Unders
Emom 30′
Min 0 to 6: 10 Calories
Min 6 to 8 : 200 mts Run
Min8 to 14 : 10 burpees
Min 14 to 16 : 200 mts Run
Min 16 to 22 : 10 Box Jumps
Min 22 to 24 : 200 mts Run
Min 25 to 30 : 10 Ktb Swing
Ade 2 reps each rounds of the emom
Back Squat
SquatClean
5 × 4 Front Squat (RPE 8 — build through sets)
Toes-to-Bar
Thrusters (40 / 25 kg)
Bar Muscle-Ups
100 m Run (after each round)
Paused Clean
Front Squat
Romanian deadlift
