CFVK 11112015

A) SNATCH

-3x5 Snatch pull @90% 1 RM snatch

-3x5 Tng Power Snatch.

B) WOD

AMRAP 10´ (por parejas)

30 Med ball Sit-ups (10/6) *Persona 1

Maximos Ground to overhead *Persona 2

CFVK 10112015

A) EMOTM 12´

3 Shoulder Press *

*Intentar llegar al 85-90% en las ultimas.

B) WOD

3 Rounds For Time

340m Run (2 vueltas)

15 Deathlift (100/60)

30 Hand release push-up

15' CAP

CFVK 09112015

A) WOD :

5 sets for Max reps:

60 seconds of Russian KTB Swings (24/16kg )
60 seconds 1 KTB Shoulder to Overhead (30 sec each)
60 seconds of Front Racked KTB Lunge (30 seg each)
60 seconds  Rowing for calories
60 seconds rest

06112015 Crossfit Vallecas

A)STRENGTH: 

BACK SQUAT 5X5 @75% 3” PAUSA ABAJO

B) WOD: 4 SERIES POR PAREJAS

30M WALKING LUNGE WITH DB

10 PULL UPS

10 TOES TO BAR

30M REVERSE WALKING LUNGE WITH DB

10 BOX STEP UP DB

*UNO TRABAJA EL OTRO DESCANSA LO QUE EL COMPAÑERO TARDA EN COMPLETAR LA SERIE*

05112015 Crossfit Vallecas

A)EMOM 8 MIN

IMPARES: 3 ROPE CLIMB

PARES: 7 BURPEES

B) WOD: 2 RONDAS

300M ROW

30 SIT UPS

30 WALL BALL SHOTS

30 HSPU

TIME CAP 25 MIN.

04112015 Crossfit Vallecas

A) SKILLS: KIPPING PULL UPS

B) WOD:

10-1 RING ROW

1-10 BOX JUMPS

03112015 Crossfit Vallecas

A) SKILL & STRENGTH:

1HANG CLEAN PULL+ 1 HANG POWER CLEAN + 1 FRONT SQUAT X 5
1 HANG CLEAN + 2 PUSH JERKS X3

B) WOD: AMRAP 7 MIN

5 DB CLEAN
10 PULL UPS
20 ESCALATORS

02112015 Crossfit Vallecas

A)EMOM 10 MIN

1 CLEAN+1FRONT SQUAT+1JERK DER

1 CLEAN+1FRONT SQUAT+1JERK IZQ

B)WOD: 3 RONDAS

20 KTB SWINGS

15 RUSSIAN TWIST

10 PLYO PUSH UPS

5 WALL CLIMB

TIME CAP: 18 MIN.