Categoria: WOD

GO HEAVY
A. EMOM 12′
1 SQUAT CLEAN

B. EVERY 2′ X 5 sets
find your 5 RM

C. AMRAP 10′
20mt / side db or ktb filly carry
12 barbell curl
12 db bent over row
6 barbell pushup close grip

💥 metcon
” OPEN 19.4 “

for time
3 rds
10 snatches
12 bfb
rest 3′
3 rds
10 bmu
12 bfb

time cap 12′

RX 40 / 30
SCL –》 weight : 35 / 25 – 30/ 20 – 20 / 15
skill : c2b or pullups

💥metcon
” open 19.1 & friends “

part 1 – amrap 15 ‘
19 wb shot 9/6
19 kcals

part 2 – in 6′ establish
1 RM STOH from rack

RX as prescribed
SCL –》 weight : 6 / 3
volume : 10 reps

💥 metoc
” ANGELS & QUEEN “
team x 2 prs

4 RFT
10 synch burpees facing line
12 synch DB STOH
400mt synch run

RX 2 x 20 / 15
SCL 2 x 15 / 10 |

💥metcon
” FAMILY AFFAIR “

for time
21 – 18 – 15 – 12 -9 -6 -3
box jump
toes to bar
hand stand pushups

RX as prescribed
SCL –》 volume: 18-15-12-9-6-3
skill : one leg t2b alt. / ktc / supinated t2b | elevated hspu / box pike pushup / pike pusbups

💥 metcon
” STOLEN FRUIT “

every 4′ x 4 sets
400/300 mt bike erg
20mt hsw
10 ohs

RX 60/40
SCL –》 weight : 50/35 – 40/30 – 30/20
skill : volume 15 – 10 -5mt hsw / 10 wall walks – 40 tap shoulders

💥 metcon
” NASTY GIRL – crossfit benchmark “
3 rft
50 air squat
7 rmu
10 hang power cleans

RX 61 / 43 kg
SCL –》 weight 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
SKILL –》 seated strict banded rmu / strict ring dip

💥metcon
” CALS BURNING “

for time
10-20-30-40-50
kcals row
burpees target 15cm

SCL –》 volume 5-10-15-20-25

💥metcon
” COLOUR BLIND “
amrap 12′

30 du
10 pullups
10 power snatches

RX 35 / 25
SCL 30 / 20 | SU x 2 | banded strict pullups

TEAM WOD

for time

BUY IN
100 kcal row ( each team can split kcals as needed )

then

10 RDS ( IGYG )
3 cl & j
6 c2b
9 wallball shot

CASH out
200 du

RX 70 / 45 | 12 / 9
SCL 50 / 35 | 9 / 6 | pullup or banded strict pullup | su x 2