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• WOD CrossFit 221118

  Warmup 500 m Run or Row 5 Inchworm to Grasshopperhttps://youtu.be/YdB3iUAJWsk + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power clean con barra Weightlifting (Power Clean) A- WOD: Power Clean 12´ Find Your 1 Rep Max 5-3-2-1-1 Reps. Custom Metcon (Tiempo) B-WOD: for […]

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• WOD CrossFit Football 211118

  Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 american kb swing 10 alternating kb snatch Weightlifting (Weighted Dip) 5 X 10 ring dips Custom Metcon (Tiempo) 3 rounds 20 kb snatch 10 L/R (24/16) 10 burpees 20 american kb swing (24/16) 10 burpees 1’ […]

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• WOD CrossFit Football 201118

  Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 MBC 10 K2E Weightlifting (Bench Press) 5 x 10 bench press Custom Metcon OTM 4’ 12 burpees 1’ rest Custom Metcon (Tiempo) 50 MBC (20/16) 40 double unders 30 box jump (60/45) 20 T2B 30 box jump […]

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• WOD CrossFit 211118

  Warmup 500 m Run or Row Paso de Oso lateralhttps://youtu.be/58LHCDIHqTw + 20 sec front plank x 2 sets 12 Jumping Lungeshttps://youtu.be/Gb5tRcrGw7M + 12 Air Squat x 2 sets Walking Lunge OH Bar (12/8 K) x 10 Bent Over Bar x 2 sets Weightlifting (Front Squat) A-STRENGTH: 4 Rounds: Front Squat x 5 Reps@80% de 1 […]

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• Entrenamiento Olympic Lift (Halterofilia) 201118

  Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Press in split (empezamos con un mínimo de 60% de 1rm de split jerk) 3 x 4 Hang power clean + front squat 2 x 2 + 6 @ 70% 1rm power clean 2 x 2 + 6 @ 80% 2 x […]

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