Workout of the Day en Crossfit Vallecas
Todos los Wod.
WOD 04 DE JUNIO DE 2026 ( CROSSFIT )
A) Every 2 for 10 ‘
2 Squat Cleans (touch-and-go, build to RPE 7.5 — clean technique)
B) «4 ROUNDS FOR TIME
200 m Run
9 Squat Cleans (60 / 42.5 kg)
15 Toes-to-Bar
21 Kettlebell Snatches (24 / 16 kg, alternating)
WOD 04 DE JUNIO DE 2026 ( ENDURANCE )
AMRAP 35 MIN
- 20 / 16 Calorie Row
- 100 m Run
- 20 Medball Lunges (9 / 6 kg)
- 10 Burpees
- 20 Medball Cleans (9 / 6 kg)
WOD 03 DE JUNIO DE 2026 ( CROSSFIT )
A) Every 2 for 10 MIN ·
5 Barbell Pendlay Row
+ 5 Strict press
B) AMRAP 15 MIN
5 Overhead Squats (43 / 30 kg)
15 Hollow Rocks
5 Hang Snatches (43 / 30 kg)
15 Sit-Ups
5 Burpees
WOD 03 DE JUNIO DE 2026 ( ENDURANCE )
Every 6 MIN for 36 MIN ·
Set 1: 1 km Row, then in the remaining time Max Burpees
Set 2: 2 km BikeErg, then in the remaining time Max Air Squats
Set 3: 800 m Run, then in the remaining time Max Double Kettlebell Snatches (2× 24 / 16 kg)
WOD 03 DE JUNIO DE 2026 ( HALTEROFILIA )
Snatch Pull
Snacht Complex
Clean
WOD 02 DE JUNIO DE 2026 ( CROSSFIT )
A) EMOM 12 MIN
- Odd: 2 Wall Walks (slow, controlled, full lockout at top)
- Even: 12 Ring Dips / Box Dips (strict if possible, full depth)
B) » 21-15-9 FOR TIME
- Deadlifts (70 / 47.5 kg)
- Push-Ups
- After each round: 2 Rope Climbs
WOD 02 DE JUNIO DE 2026 ( ENDURANCE )
EMOM · 30 MIN ·
- Min 1: 12 / 10 Calorie Row
- Min 2: 18 Russian Kettlebell Swings (24 / 16 kg)
- Min 3: 100 m Run
- Min 4: 50 Double-Unders
- Min 5: 12 Air Squats + 8 Push-Ups
WOD 02 DE JUNIO DE 2026 ( HALTEROFILIA )
Power clean + Front Squat
Squat Clean + Split Jerk
Tempo front squat
