A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ L-HANG c)40″ DUCK WALK d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 20 WALLBALLS(9/7) 12 CHINUPS 10 FRONT RACK LUNGES(60/40) 12 TOES TO BAR
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN STRICT PRESS 3X90% B)CONDITIONING 5 RFT: 10 HANG POWER CLEAN(60/40) 10 OTB BURPEES 10 RUSSIAN TWIST(15/10) 80 M SHUTTLE SPRINT 1 MIN REST
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)40″ HOLLOW HOLD b)40″ IRONMAN HOLD c)30″ LIZZARD CRAWL d)50 DOUBLE UNDERS C)CONDITIONING 400 M RUN 20 OVERHEAD SQUAT(40/25) 20 TOES TO BAR 400 M RUN 30 DB SNATCH(22,5/15) 30 BOX JUMPS(60/50) 400 M RUN 40 PUSHUPS 40 GOBLET SQUAT(24/16)
A)OLY 10 MIN TO FIND HEAVY CLEAN & JERK B)SWOD EVERY 2 FOR 6 MIN 3 DEADLIFT 90% C)CONDITIONING AMRAP 8(ADD 2 REPS/EXERCISE EACH ROUND): 2 TOES TO BAR 4 THRUSTERS(42,5/30) 6 KB SWING(24/16)
A)OLY 10 MIN TO HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 6 MIN 3 FRONT SQUAT 90% C)CONDITIONING 3 RFT: 400 M RUN 10 HANG POWER SNATCH(50/35) 5 RING MUSCLE UPS
A)POWER HIGH JUMP B)SWOD EVERY 2 FOR 6 MIN 2 BACK SQUAT 90% EVERY 2 FOR 6 MIN 2 STRICT PRES 90% C)CONDITIONING «JONESWORTHY» AIR SQUAT 80 64 48 32 16 8 KB SWING(24/16) 40 32 24 16 8 4 PULLUPS 20 16 12 8 4 2
A)OLY EVERY 2 MIN FOR 16 MIN 1 3X60% 2 3X70% 3 3X75% 4 2X80% 5 2X85% 6 2X90% 7-8 95% B)METCON 800 M RUN 10/10 DB LUNGES(22,5/15) 20 RUSSIAN TWIST (22,5/15) 800 M RUN 20 ALT CLEAN+ SHOULDER TO OVERHEAD(22,5/15) 40 MEDBALL TO TOES(9/7) 800 M RUN 20 ALT. DB SNATCH(22,5/15) 20 TOES TO
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 FOR 6 MIN 2 DEADLIFT 90% C)METCON «RUDIE CAN’T FAIL» 100 THRUSTERS(50/35) FOR TIME* EVERY STOP 7 BURPEES OVER THE BAR
A)OLY EVERY 90″ FOR 3 SETS 3 POSITION SNATCH 1-60% 2-70% 3-75% EVERY 2 MIN FOR 4 SETS 4-2X80% 5-2X85% 6-2X90% 7-2X95% B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ BEAR CRAWL c)6-10 STRICT CHINUPS d)30″ CRAB CRAWL C)CONDITIONING AMRAP 8: 5 WALL WALK 10 HANG SQUAT CLEAN(60/40) 15 BOX JUMPS(60/50)
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN 2 FRONT SQUAT 90% C)METCON 3 RFT: 800 M RUN 21 KB SWING (32/24) 12 CHEST TO BAR
NOTA:Este artículo fue escrito por Michael Blevins,y agradezco que me haya permitido traducirlo a pesar de hacerlo de manera no profesional.Michael Blevins es co-fundador de Non Prophet Media,colaborador en revistas de fitness, entrenador y ha sido competidor en CrossFit,Triathlon y Carreras ciclistas.Tambien ha entrenado a actores y actrices de peliculas como 300:Rise of Empire,Man of
A)OLY WORK FOR HEAVY CLEAN&JERK B)SWOD EVERY 2 MIN FOR 8 MIN 6 DEADLIFT 75% C)CONDITIONING: AMRAP 8 10 HANG POWER SNATCH(45/32,5) 10 TOES TO BAR 30 DOUBLE UNDERS