Workout of the Day en Crossfit Vallecas

• A ) Every minute on the minute for 36 minutes complete:

1- 12 Double DB C&J
2- 12 Burpees
3- 24 Air squats
4- 12 Overhead Lunges
5- 12 Push ups
6- 48 Single unders

deadlift glute bridge
muscle clean + 2 split jerk

• EMOM 12’ 

1- 1 Push Jerk + 1 Split Jerk 2- 40 Double unders
3- 8/8 Bulgarian Squats

• Amrap 20’ (in Pairs)

50 Wall balls
40 Hang Power Snatch (40/25)
30 Push ups
20 Devil Press
10 wall climbs

• EMOM 8’

3 Power Clean (8-8,5/10 RPE)

• 5 Rounds

21 Box Jumps
15 Deadlifts (60/40)

9 Burpees
3 Bar Muscle ups

rest 1’ each round

• A ) For time

500 mts Row
100 Kettlebell Swings

30 Burpee Shuttle Run

50 Box Jumps
1 km Row
50 Box Jumps
30 Burpee Shuttle Run

100 kettlebell swings

500 mts Row

• push press
• bended row
• Hang power Clean + Front Squat

• A) Every 90″ for 5 rounds complete:

2 Back squats

•  B ) LACTATE THRESHOLD
  Training (last week)

Every 3’ for 24’ complete:
set 1- 800 mts Run
set 2- 800 mts Row
set 3- 20 Thrusters (60/40) set 4- 300 Double unders

• A ) 2 Rounds

400 mts Run
21 Dumbbell snatchs

15 Dumbbell Squats

9 Burpees
rest 1’
100 mts Run
15 Dumbbell Lunges

9 Thrusters
6 Devil Press
rest 2’