Workout of the Day en Crossfit Vallecas
Todos los Wod.
WOD 24 DE JUNIO DE 2026 ( CROSSFIT )
A) Every 2:00 for 6 rounds:
3 Front Squats @ RPE 6 (tempo 3-1-1)
Technical, never near failure
B) EVERY 3:00 X 5 ROUNDS @ RPE 6-7
15 Deadlifts (moderate)
12 Calories (machine)
9 Push-ups
Rest remaining time of each 3:00
WOD 24 DE JUNIO DE 2026 ( ENDURANCE )
5 ROUNDS
400m Run
20 Alternating DB Snatches
10 Box Jumps
5 Burpees
WOD 24 DE JUNIO DE 2026 ( HALTEROFILIA
Snatch
Snatch Pull
Jerk
WOD 23 DE JUNIO DE 2026 ( HALTEROFILIA)
Clean and Jerk
Front Squat
Snatch ballance
WOD 24 DE JUNIO DE 2026 (CROSSFIT)
Every 90s for 9 minutes:
2 Wall Walks (controlled)
+ 16 Hollow Rocks
B) EVERY 4:00 for 6 @ RPE 6-7
100m Run
10 Burpees to target
12 Goblet Squats (light)
40 Double-Unders
Rest remaining time of each 4:00
WOD 23 DE JUNIO DE 2026 ( ENDURANCE )
EVERY 7:00 X 6 ROUNDS
3:00 Echo/Air Bike
Then 3:00 AMRAP:
9 Thrusters (30/20 kg)
6 Burpees over the bar
Then 1:00 Rest
WOD 22 DE JUNIO DE 2026 ( CROSSFIT )
A) SKILL · PULL-UPS
For 10 minutes (skill, rotate):
3-6 Kipping Pull-ups (smooth, no failure)
+ 20s Hollow Hold
B) EMOM 24 MIN
Min 1: 12 Wall Balls
Min 2: 12 Goblet Box Step-Ups
Min 3: 15 KB Swings
WOD 22 DE JUNIO DE 2026 ( ENDURANCE )
A ) 6 SETS
EVERY 7:00
800m Row
Then in the remaining time, AMRAP of the complex:
12 Renegade Rows
9 DB Hang Power Cleans
6 DB Front Rack Squats
