21082015 Crossfit Vallecas

A) SKILL & STRENGTH:

HANG CLEAN PULL 3X6
HANG CLEAN PULL+HANG CLEAN (1+2)X3

B) WOD: 10/8/6/4/2

SQUAT CLEAN
PUSH UPS


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FUERZA:

A) SENTADILLA

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

B) GHD sit ups 5x10

C) PRESS DE BANCA

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

 

D) Aperturas laterales con mancuerna sobre banco 5x10