Workout of the Day en Crossfit Vallecas

Todos los Wod.

WOD 15 DE ABRIL DE 2024 ( CROSSFIT )
  • Every 90’’ For 15 minutes:

Set 1:

5-4-3-2-1 Power Clean (9/10 RPE)

Set 2:
100 mts Run + 20 Air Squats

  • For time (team of three)

60 Hang C&J (50/30)

60 Burpees

180 Double-Unders

30 Hang S. Cleans (60/40)

30 Burpees

90 Double-Unders

 

15 Thrusters (70/50)

15 Burpees

30 Double unders

WOD 15 DE ABRIL DE 2024 ( ENDURANCE )
  • For Time

800 mts run
50 Burpees
50 Kettlebell Swings

50 Air Squats
400 mts Run
40 Burpees
40 kettlebell swings

40 Air Squats
200 mts Run
30 Burpees
30 Kettlebell Swings

30 Air Squats
100 mts Run
20 Burpees
20 kettlebell swings

20 Air Squats

WOD 12 DE ABRIL DE 2024 ( HALTEROFILIA )
  • push press
  • deadlift
  • Hang muscle snatch + ohs
  • Hang power snatch + ohs
  • Hang squat snatch + ohs
WOD 12 DE ABRIL DE 2024 ( CROSSFIT )
  • “IVAN”

For Time

Buy-in: 1 mile Run

Then:

11-9-7 Cleans (75% of 1RM)

21-15-9 Handstand Push-Ups

Then:

11-9-7 Clean-and-Jerks (75% of 1RM)

15-9-6 Pull-Ups

Then:

11-9-7 Snatches (75% of 1RM)

9-6-3 Muscle-Ups

  • Finally, cash-out: 1 mile Run
WOD 12 DE ABRIL DE 2024 ( ENDURANCE )
  • Honey Badger” 

AMRAP (in a team of 3)

in 30 minutes
30 Squat Cleans (95/75 lb)
30 Pull-Ups
800 meter Run (together)

WOD 11 DE ABRIL DE 2024 ( CROSSFIT )
  • Warm up

Tabata Mountain climbers
Jumping Squats + Alternating Jumping Lunges/ Lunges

  • A) Every2minutes minutes for 12 minutes:

Set 1:12 Front Rack lunges (60kg/40kg) + 30 Single unders
Set 2: 24 Air Squats + 12 kettlebell Deadlifts

  • B) 3 Rounds for time (cap 18’)

20 Double kettlebell snatchs 50 Double-Unders

Rest 1’
8 Thruster (60/40) 12/

10 Calories

Rest 1’

WOD 11 DE ABRIL DE 2024 ( ENDURANCE )
  • Every minute on the
    minute For 8 minutes
    complete:

1- 20 wall balls
2- 15 Burpees

Rest 2’

  • Every minute on the minute For 8 minutes complete:

1- 20 OHS (20/15)

2- 100 mts Run
Rest 2’

  •  Every minute on the minute For 8 minutes complete:

1- 12 Double Hang DB c&j

2- 60 Double-Unders

WOD 11 DE ABRIL DE 2024 ( HALTEROFILIA )
  • Shoulder press
  • Muscle clean
  • Squat snatch

Últimas entradas

Estiramientos para el CrossFit

¿Cómo entrenar la fuerza en el CrossFit?

Los movimientos fundacionales del CrossFit