ENTRENAMIENTOS CROSSFIT

WOD

5x5 →Deficit D.L

10 a 1
HSPU
D.L
Clean and Jerk

WOD

Back Squats →3x6

- Metcon:
20´AMRAP
50 Wall Ball
50 D.V
40 Box Jump
40 Toes To Bar
30 Pull Ups
30 Burpeer
20 Jekr
10 HSPU

WOD

5x5 Power Snatch

- Metcon:

8´AMRAP
4 Power Snatch
8 Wall Balls
12 Pull Ups
8´AMRAP
4 HSPU
8 Toes To Bar
12 Ring Dips

WOD

800mts Run
3´ Rest
800mts Run
3´ Rest
800mts Run
 - Metcon:

4 Wall Climb
8 Power Snatch

WOD

5x5 D.L
- Metcon:

3 Rondas:

21 Wall Balls
21Pull Ups
21 Burpees
21 D.L
21 Ring Dips

WOD

Pares → 8 Burpees over the Box

Impares → 12 Toes To Bar

- Metcon:

17´AMRAP
4 HSPU
8 KB Swing
12 Push Press (KB)

WOD

30 Rondas:

2 HSPU
4 D.L
6 Power Clean

WOD

COMPLEX 12´EMOM

1 Power Clean + 2 Front squats + 1 Push Press + Jerk

20´EMOM
5 Pull ups
5 Toes To Bar
10 Push ups
WOD

6x5 Back Squats

- Metcon:
7´AMRAP
6 Ring Dips
6 Pull Ups
6 HSPU
5´AMRAP
8Wall Balls
8Toes To Bar
8 KB Swing

WOD

1 Shoulder Press +….Push Press +1 Jerk + 1 Split Jerk

- Metcon:
10 High Pull Sumo D.L
10 Power Snatch
200 mts Run

WOD

EMOM 30´
3 D.L + 3 Burpees
3 Power Clean + 3 Burpees
3 Push Press + 3 Burpees

WOD

BULGER (Heroe)
10 Rondas:

150 mts Run

7 Chest To Bar Pull Ups
7Front Squats
7 HPSU

WOD

6x2 Front Squats

- Metcon:

17´AMRAP
3 HSPU
6 Wall Balls
9 Buerpees Pull Ups

WOD

4 Rondas:

11Pull Ups
11 D.L
11Box Jump
11 Push Ups

4 Rondas:

11Toes To Bar
11Power Clean
11Burpees
11 KB Swing

WOD

Pares → 10 Box Jumps

Impares → 14 KB Swing

- Metcon: 25´
2 HSPU
4 Power Clean
8 Burpees Over the Bar

WOD

6x2 Back Squats

- Metcon:

800 mts Run

21 Thrusters
21 Pull Ups
400 mts Run
15Thrusters
15 Pull Ups
200 mts Run
9Thrusters
9 Pull Ups

WOD

COMPLEX 12´EMOM (6 Octubre)

1 Clean +Hang Power + 2 hast Squat +Jerk

 - Metcon:

15´ AMRAP
7 power Clean
7 HSPU
7 Toes To Bar

WOD

2 Rondas:

32 HSPU
32 OHS (KB)
32 LD
32 Box Jumps

WOD

5x5 Front Squat

-Metcon:

16´AMRAP
5 Front Squats
5 Burpees over the Bar
5 Box Jumps

WOD

12´EMOM
1 Shoulder Press + 1 Push Press + Jerk

4 Rondas:

22 Pull Ups
22 Push Press
22 KB Swing
400mts Run

WOD

Snatch Balance + 2 OHS

- Metcon:

17´ AMRAP
5 Power Snatch
10 Pull Ups
1 Push Ups
WOD

5x3 Back Squat

- Metcon:

800mts Run
25 Pull ups
25 Push press
25 KB Swing
25 Sit Ups
800mts Run

WOD

Max power clean

- Metcon (3 Round):

1´ Wall Balls
1´ Lounge
1´ Burpees
1´ Push ups
1´ Toes to Bar
2´ Descanso
WOD

50 Toes to Bar (200mts Run)

- Metcon (10 Round ó 20´):

2 Wall Climb (escalada en la pared)

4 Thrusters (
6 Burpees over the Bar

WOD

1 power Snatch + hang power Snatch + 2 OHS

- Metcon:

17´AMRAP
5 Power Snatch
8 Wall Balls
11 Burpees

WOD
6x2 Back Squat (85-90%)

- Metcon:
10´ EMOM
Pares → Burpees Pull up
Impares → 12 KB Swing

10´AMRAP
5…
5 HSPV

WOD

1 milla Run
21 Pull Ups
21 Ring Dip
21 HSPV
800 mts Run
15 Pull Ups
15 Ring Dip
15 HSPV
400mts Run
9 Pull Ups
9 Ring Dip
9 HSPV

WOD

6x3 D.L ( Deadlift. Peso muerto)

- Metcon:

20´ EMOM
3 Wall Climb
6 Hang Power Clean

WOD

12´EMOM
1 Shoulder Press + 2 Push Press + Jerk

- Metcon (3 Round):

1´ Squats
1´ Push Ups
1´ Pull Ups
1´ Burpees
1´ Sit ups
1´ Rest

WOD

5x5 Front Squats + 8 Box Jump

4 Rondas:

400mts
11 Thrusters
22 KB Swing

WOD

10 Rondas:

15 Power Cleans
8 HSPV
15 KB Swing

WOD

5x5 Power Snatch

- Metcon:

20´AMRAP
5 Power Snatch
7 Wall Balls
9 HSPV

WOD

14´EMOM
Pares → 14 KB Swing
Impares → 10 Wall Balls

- Metcon
21-15-9
Burpees over to Bar
Clean and Jerk

WOD

5x5 Back Squats

- Metcon:
15´AMRAP
4 Power Snatch
8 Toes to Bar
12 Box Jumps

WOD

1 Milla Run

90 Pull Ups
80 Sit Ups
70 Push Ups
60 Lounges
50 Squats
40 Thrusters
30 OHS
20 Snatch
10 Burpees

WOD

6 Rondas:

30 Squats
19 Power Cleans
7 Strict Pull Ups
400 mts Run

WOD

5x5 Shoulder Press

Wod:
21-15-9
Pull Ups
Burpees
Sit Ups
Rest 2´
21-15-9
HSPV
KB Swing
Squats (KB)

Tabata abd

WOD (26 agost)

7x3 D.L
- Metcon
10´EMOM
Pares → 8 Burpees over the Box
Impares → 16 Toes to Bar

10´AMRAP
7 D.L
7KB Swing
7 Wall Balls

WOD

5x5 Back Squats

- Metcon:

15´AMRAP
9 Pull Ups (cada uno con 2 Burpees)
9 Thrusters

WOD

10´EMOM
Shoulder Press + Push Press + Jerk + Split jerk
- Metcon
200 mts Run
21 Power Snatch
21 Burpees
400 mts Run
15 Power Snatch
15 Burpees
800 mts Run
9 Power Snatch
9 Burpees

WOD

Holleyman

30 rondas:

5 Wall Balls
3 HSPU
1 Power Clean

WOD

20´
0´al 5´ 800mts Run
10´al 15´ 50 Burpees
15´al 20´ Box Jumps

21-15-9
Power Clean
Push Jerk
Lunger

WOD

12´EMOM
1 Power clean + 1 Front Squats + 1 Hang Power clean+ 1 Split squats

- Metcon:

10´AMRAP
7 Clean and Jerk
14 Longes

10´AMRAP
9 Front Squats
9 Burpeer over the Bar

WOD

Warm Up

3 Rondas:

15 Squats
10 Sit ups
5 Chin Ups
3 Burpees

EMON 10´
Shoulder Press

WOD

BRADLEY (Heroe)

10 Rondas:

100 mts Run

10 Pull Ups
100 mts Run
10 Burpees
30´´ Rest
WOD

5x5 Back Squats

20´AMRAP
4 Wall Climb
6 Toes To Bar
8 Box Jumps

WOD

4 Series 400 mts Run por tiempo

3´ Descanso entre series
-Metcon:

12´AMRAP
4 Power Snatch
8 Squats (KB)
12 KB Swing

WOD

10´EMON
5 Box Jumps
5 Burpees

5´AMRAP
4 Burpees Over the Box
4 Pull Ups
2´ Rest
5´AMRAP
4 HSPU
4 Ring Dips

WOD

5X5 D.L
- Metcon:
5 Rondas:

400 mts Run

15 Wall Balls
9 D.L
6 Push Ups

WOD

HOMMER
5 Rondas:

5 power Cleans
10 front Squats
5 Jerk
20 Pull Ups
Descanso 2´

WOD

-Metcon:

14´EMOM
Pares → 10 wall balls
Impares → 12 Box Jumps

15´AMRAP
4 Power Clean
8 burpees over the Bar

WOD

10´EMOM
5 HSPU
- Metcon:
200 mts Run
21 Toes To Bar
21 Wall Balls
21 Pull Ups
400 mts Run
15 Toes To Bar
15 Wall Balls
15Pull Ups
800 mts Run
9 Toes To Bar
9 Wall Balls
9 Pull Ups

WOD

CHIPPER

100 Double unders

90 Air Squats
80 Sit Ups
70 walking Lunges
60 KB Swing
50 Thruster
40 Box Jumps
30 Ring Dips
20 wall Ball
10 Chest to Bar

WOD

WHITTER
5 Rondas:

22 KB Swing
22 Box Jumps
400 mts Run
22Burpees
22 Wall Balls

WOD

10´EMOM
Shoulder Press + Push Press + Jerk + Split + Jerk

20´AMRAP
5 Pull Ups
10 Push Ups
15 Squats

WOD

10´EMOM
Power Clean + Front Squast + Jerk + Back Squat

-Metcon:

5 Rondas:

400mts Run
21 Thrusters (KB)
21 Pull Ups
21 KB Swing

WOD

5x5 Deadlift
-Metcon:

J.T 21-15-9
Handstand Push Ups (HSPV)
Ring Dips
Push Ups

WOD

2 Rondas:

25 Box Jumps
25 KB Swing
25 Lunges
25 Toes to Bar
25 Push Press
25 Wall Balls
25 Burpees
25 Pull Ups

WOD

800mts Run

3 Rondas:

9 HSPU
9 Burpees to bar
9 Pistol
9 Power Snatch
100mts Run
9 KB Swing
9 Thrusters
9 Ring Helios
9 Push Ups with Clap

WOD

5x5 Back Squats

- Metcon
8 Rondas:

4 HSPU
8 Ring Dips
12 KB Swing
16 Pull Ups

WOD

10´EMOM
Power Snatch + Hang Power Snatch + 2 OHS
- Metcon:

20´AMRAP
9 Power Snatch
9 Wall Balls
9 Toes to Bar

WOD

WALSH (Heroe)
4 Rondas:

22 Burpees con pull ups

22 Back Squats
200mts

WOD

10´EMOM
Shoulder Press + 1 push Press + 8 Jerk

15 Rondas (20´):

2 Power Snatch
4 Clean and Jerk
8 Burpees over the Bar

WOD

12´EMOM
3-5 Ring Dips
3-5 HSPV

20´AMRAP
200mts
9 Box Jumps
9 Burpees
9 KB Swing

WOD

5x5 OHS

3 Rondas:

1´ Pull Ups
1´ Ring Ding
1´ Toes to Bar
1´ Wall Balls
1´ Squats
1´ Push Ups
1´ Descanso
WOD

10´EMOM
Power Clean + Front Squast + Jerk + Back Squat + Jerk

- Metcon:

8 Rondas:

5 Front Squast
7 Toes To Bar
9 Burpees over the Bar

WOD

BRADSHAW
10 Rondas:

3 Handstand push ups

6 Deadlifts
12 Pull Ups
24 Double-Unders

WOD

5x5 D.L

- Metcon:
5 Rondas:

400mts
1 Power Snatch
3 Power Clean
5 Back Squats
7 D.L

WOD
Tecnica Snatch
- Metcon:

20´AMRAP
7 Power Snatch
7 Wall Balls
7 Burpees over the Bar

WOD

Tecnica
10´EMOM
4- 6 Pull Ups
6 Rondas:

10 Toes To Bar
10 Box Jumps
10 Pull Ups
10 KB Swing
10Burpees
10 Wall Balls

WOD

Maxima P.Clean

- Metcon: 30´
10 Powerv Clean
400 mts Run
9 Power Clean
400 mts Run
8 Power Clean
400 mts Run

WOD

MURPH (Heroe)

1 Milla Run
100 Pull Ups
200 Push Ups
300 Squats
1 Milla Run

WOD

Front Squat
5-5-5-3-3-3-1-1-1
- Metcon:
20´AMRAP
5 HSPU
5 Ring Dips
5 Clean and Jerk

WOD

25 Walking Lunges
20 Pull Ups
50 Box Jumps
20 D.L
25Ring Dips
20 toes To Bar
30 KB Swing
30Sit Ups
20 Squats Cleans (KB)
50 Wall Balls

WOD

HELEN (Heroe)
3 Rondas:

400 mts Run

21 KB Swing
12 pull Ups
5´ Rest

ANNIE (Heroe)
50-40-30-20-10
Double unders
Sit Ups

WOD

39 Rondas:

1 Power Clean
2 Burpees
3 ring Dips

WOD

10´ EMOM
Snatch + Power Snatch + Lunger Power + Snatch + OHS
15´AMRAP (cada minute 2 Burpees)
4 HSPU
7Pull Ups

WOD

3x5 → Front Squats

- Metcom:
200 mts Run
21 Clean and Jerk
21 Pull Ups
400 mts Run
15 Clean and Jerk
15 Pull Ups
800 mts Run
9 Clean and Jerk
9 Pull Ups

WOD
2 Rondas:

31 Box Jumps
31 Jumps Pull Ups
31 Sit Ups
31 Squats
31 Push Press
31 Burpees

WOD

30 Rondas:

1 Thrusters
2 Burpees
3 HSPU

WOD

10 Sprint 50mts
50 Burpees Over the Box
50 Toes To Bar
6 Sprint 50 mts
50 Burpees Over the Box
50 Toes To Bar
6 Sprint 50 mts
30 Burpees Over the Box
30 Toes To Bar
4 Sprint 50 mts
20 Burpees Over the Box
20 Toes To Bar

WOD

5x5 D.L

- Metcom
20´ AMRAP
2 HSPU
4 Power Snatch
6 Toes To Bar
8 Pull Ups

WOD

VICTORIA (Heroe)

5 Rondas:
10 Thursters
14 Box Jumps
12 Sumo D.L
12 Burpees
27 KB Swing

WOD

20´AMRAP
200 mts Run
9 D.L
9 Burpees – Pull Ups
Tabata
WOD

D.L →5x3

- Metcom:

10´AMRAP
4 Wall Climb
8 Box Jumps

10´ AMRAP
8 KB Swing
12 Ring Dips

WOD (1 Junio)

21,15,9,6,3,1

HSPU
Front Squat
Burpees
200 mts Run