Workout of the Day en Crossfit Vallecas
Todos los Wod.
- A) Strength
Every 2′ For 10′:
6 Strict Press (RPE 8)
12 Dual Alternating DB Bent Over Row
- B) 5 Rounds For Time:
400m Run
15 Hang Clean
12 Handstand Push-ups (Strict)
Round 1: 200 mts Run + 20 kettlebell swings + 20 Cal Bike
Rest 1:30
Round 2: 200 mts Run + 30 kettlebell swings + 30 Cal Bike
Rest 1:30
Round 3: 200 mts Run + 40 kettlebell swings + 40 Cal Bike
Rest 1:30
Round 4: 200 mts Run + 30 kettlebell swings + 30 Cal Bike
Rest 1:30
Round 5: 200 mts Run + 20 kettlebell swings + 20 Cal Bike
Clean
Clean Pull
Deficit Deadlift
- A) Every 90″ For 12′ (8 Sets)
3 Front Squats (80% 1RM)
- B) As far is possible 15′:
2-4-6-8-10…
Dumbbells Snatch (22.5/15 kg)
3-6-9-12-15
Burpees Over Box
1-2-3-4-5
Chest-to-Bar Pull-ups
400m Run
20 Cal Row
15 Burpees to Target
20 Cal Bike Erg
15 Box Jump Overs (24/20″)
Snatch
Hang Snatch
Pull Snatch
- 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
