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
A)OLY WORK FOR HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 8 MIN 6 FRONT SQUAT 75% C)CONDITIONING 3 RFT: 10 OVERHEAD SQUAT (40/309 10 BURPEE PULLUPS 400 M RUN
A)SWOD WORK FOR HEAVY BACK SQUAT WORK FOR HEAVY STRICT PRESS B)CONDITIONING «LOUDER THAN TEN.ELEVEN» 11 RFT: 5 POWER CLEAN(60/40) 10 PUSHUPS 15 KB SWING(24/16)
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 10 MIN 3 OVERHEAD SQUAT(CLIMBING) C)CONDITIONING: AMRAP 8: 10 HANG SQUAT CLEAN(60/40) 10 HSPU 5 BAR MUSCLE UPS
A)OLY EVERY 90″ FOR 12 MIN: HANG CLEAN+CLEAN+JERK 1 60% 2 70% 3-4 75% CLEAN&JERK 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY DEADLIFT C)CONDITIONING 30-20-10 WALLBALLS(9/7) KB SWING(24/16) HR PUSHUPS
A)SWOD WORK FOR TURKISH GET UP 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″PILLAR PLANK TO PRESS UP b)30″ NOSE TO WALL HS HOLD c)6-10 STRICT CHEST TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8: 20 DUMBELL SNATCH(22,5/15) 15 TOES TO BAR 10 DEADLIFT(BODYWEIGHT)