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• WOD CrossFit Football 210918

  Warmup 1000 m run / row Calentamiento general articular Estiramiento general 2 rounds Paso lagarto 10 WBS 10 ring rows Franzilla For Time 21 Thrusters (95/65 lbs) 21 Pull-Ups 15 Thrusters (115/75 lbs) 15 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lbs) 9 Bar Muscle-Ups This is a variant of Fran. See also: Fractured Fran, Heavy Fran, […]

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• WOD CrossFit Football 200918

  Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 air squat jump 10 american kb swing 10 hrpu Weightlifting (Bench Press) 8-8-8-6-6 bench press Metcon (Rondas y Reps) AMRAP 12’ 12 hrpu 12 american kb swing (24/16) 12 air squat 1’ rest Metcon (Rondas y Reps) AMRAP 12’ 12 burpees […]

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• WOD CrossFit 200918

  Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Weightlifting (Turkish Get Up) A-SKILL: Turkish Get-Ups 1 x 3 R/L 1 x 2 R/L 1 […]

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• WOD CrossFit 190918

  Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat Jump x 2 sets 10 Ring Row + 12 sit up Roll x 1 sets Weightlifting (Back Lunge) A-STRENGTH: 1A. KB Reverse Lunge – 3 x12 Steps […]

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• WOD CrossFit Football 190918

  Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 hrpu 10 pull ups Weightlifting (Front Squat) 8-8-8-6-6 front squat Metcon 4 rounds of OT3M (4 rondas de 3’ cada una para hacer los 3 ejercicios. Descansamos lo k nos sobre de los 3’) 10 front squat […]

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