24072015 Crossfit Vallecas

A) SKILL & STRENGTH:

POWER CLEAN +  PUSH JERK (1+2)X2X3
HANG CLEAN + SPLIT JERK (1+1)X2X3

B) WOD: AMRAP 7 MIN

1 WALL CLIMB
3 MAN MAKERS
5 BURROLLS

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FUERZA

A)DEADLIFT

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

B) pull over con gomas 5x10 https://www.youtube.com/watch?v=2GyIduCg1GY

C)SHOULDER PRESS

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

D) remo en anillas 5x10