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Workouts of the Week 18.04 / 23.04

18/04

Lunes

3 X 3 + 1 MUSCLE SNATCH + PUSH PRESS
3 X 3 POWER SNATCH CLIMBING

WOD

IN 7′
ISABEL
THEN
500 MT RUN X 3
REST 1′ AFTER EVERY ROUND

Martes

4/5 ROUNDS NOT FOR TIME
1 ROPE CLIMB
10 TOES TO BAR
15 SIT UP

WOD

50 CAL ROW
5 ROUNDS
10 FRONT SQUAT
10 PULL UPS

Miercoles

5 ROUNDS FOR TIME

50 DOUBLE UNDERS
25 AMERICAN SWING
15 PUSH UPS
10 BOX JUMP

REST 1′

Jueves

3 X 3 WALL CLIMB 3″ PAUSE IN HANDSTAND
3 X 3 STRICT HANDSTAND PUSH UPS

12′ AMRAP 40» WORK 20″ REST

3 HAND STAND PUSH UPS
9 SUMO DEADLIFT HIGH PULL
12 WALL BALL

Viernes

5′ CAL BIKE
5′ GTO
5′ BOX JUMP OVER
5′ REST
3′ CAL BIKE
3′ GTO
3′ BOX JUMP OVER
3′ REST
1′ CAL BIKE
1′ GTO
1′ BOX JUMP OVER

27.01.16

27/01

in 3′
500 mt row
amrap s2ohd
rest 1′
in 3′
25 box jump over
Amrap dumblell snatch
X 3
El secretari

26.01.16

26/01

Emom 7′
1 deadlift
1 hang power clean
1 power clean
WOD
21 15 9
Deadlift wall ball
rest 3′
15 12 9
hang power clean
box jump

25.01.16

25/01

5 rounds not for time
8 Front squat tempo 32X0
3/8 strict chest to bar after every set
10′ AMRAP
10 front squat
10 chest to bar
10 burpees
Rest 3′
7′ AMRAP
7 toes to bar
7 wall ball
7 american

22.01.16

22/01

Skills
5×6/8
Deadlift 2″ pause above the knee – light weight – work on body position
For time
5 rounds
10 deadlif
20 push ups
30 sit ups
40 air squat
50 double unders
rest 1′ between rounds
Que tal el Fight gone Bad??
Tomorrow is a Bring a Friend Day!!!
Haz Como El Secretari y coach Jaime! Entrena con un amigo!

21.01.16

21/01

WOD
Fight gone bad
cash out
8′ Assault Bike
30» work / 30» rest
La Huella CrossFit Barcelona

20.01.16

20/01

5 rounds
6/8 back squat 2» pause @ bottom climbing
3 rounds for time
500 mt run
2 rounds of
5 hand stand push ups
12 chest to bar pull ups
15 american swing

19.01.16

19/01

Skill
Power Clean
3 x 6 high hang power clean
2 x 6 hang power clean
3 X 3 power clean
WOD
tabata
8 intervals of 20″ work 10″ rest
power clean / box jump over
Alternating exercices every interval
3 rounds
1′ rest between round
FC Barcelona Rugby entrenando

Bring a Friend day!

18/01

Este sábado es el «Bring a Friend Day » .
¿Tienes un amigo que se queja porque siempre hablas de CrossFit ?
O alguien que hace meses te dice que le gustaría probar esta actividad?
U otro que , simplemente necesita empezar a hacer ejercicio?
En pocas palabras , tienes un amigo?
Si la respuesta a las preguntas anteriores es «sí » , esto es lo que te proponemos: Tráelo (o tráelos) el Sabado al «Team Wod» o a la clase de «Conditioning».
Recuerda enviar un email a nuestro secretario sexy para poder reservar la plaza de tu amigo: info@lahuellacrossfit.es

Nos vemos allí!

15.01.16

15/01

flat bench dumbell presses 10 reps
ring row 10 reps
20′ AMRAP
rope climb 2
20 wall ball
20 american
20 dumbell ground to over head
20 box jump
80 mt run