Crossfit – Sun, Nov 23 WILDCARD

Crossfit – Sat, Nov 22 PARTNER WOD AMRAP 25 Mins (AMRAP – Rounds and Reps) 400 Mts Row (YGIG) 70 DU / 140 SU (YGIG) 30 ABMAT Sit Ups (YGIG) 10 Burpees Synchro FINISHER RUN (Time) 1200 MTS (YGIG)

Crossfit – Fri, Nov 21 15 Mins Skill Works ROPE CLIMB WOD 1 LADDER FOR TIME TC: 10 MIns (AMRAP – Rounds and Reps) 4-6-8-10 …. K2E Hollow Rock Hang Power Clean (40-25 Kg) WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 6+6 Jumps Lunges 10 Sit Ups Wall Ball (9/7 Kg) 8+8 […]

Crossfit – Thu, Nov 20 Strict Hand Stand Push Ups (Checkmark) RX 3 x 5 (Focus in technique) Scaled 3×6 Pîke PU + 3×6 Dips Box WOD CHIPPER FOR TIME (Time) 250 Mts Run 6 HSPU/10 Pike PU 6+6 Push Press KB/DB (24-16 KG) 250 Mts Run 8 HSPU / 12 Pike PU 8+8 Push […]

Crossfit – Wed, Nov 19 Romanian Deadlift (RDL) (5×8 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} ) WOD 1 EMOM 8 Mins (AMRAP – Rounds and Reps) 1- 12 RDL KB (24-16 Kg) 2- 10 Half Burpees 3- 30 DU/60 SU 4- 3+3 Devil press DB (20-15 Kg) WOD 2 AMRAP 8 MIns (AMRAP – Rounds and Reps) 10 Step Ups […]

Crossfit – Tue, Nov 18 Front Squat (5×8 Same Weight @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD LADDER FOR TIME (Time) 4-6-8-10-12-14 American KB Swing (24-16 Kg) Pull Ups Thruster KB (24-16 Kg) Abmat Sit Ups

Crossfit – Mon, Nov 17 Overhead Squat (3×3 Progressive Weight @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 3×10 OH Sit Ups) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) Complex 4 DL + 2 Front Squat + 1 Power Snatch + 2 OH Squat (35-20 Kg) 10 Box Jumps Over WOD 2 AMRAP 7 Mins (AMRAP – Rounds […]

Skills work – Sun, Nov 16 Hang Power Clean (1×1 To Rm)

Crossfit – Sun, Nov 16 GUIDOS WILDCARD

Crossfit – Sat, Nov 15 PARTNER WOD AMRAP 30 MINS (AMRAP – Rounds and Reps) 100 M Run (Together) 16 American KB Swings (24/16 Kg)(YGIG) 10 Wall Ball Sit Ups (Together) 50 DU / 100 SU (YGIG) 100 M Run (Together)