RX

WOD 110118

WARM UP

MOBILITY

STRENGTH
Weighted Ring Dip

METCON
Burpee Box Jump
Power Cleans
HSPUs

WOD100118

WARM UP

MOBILITY

OLYs
Power Clean + Hang Power Clean + Hang Squat Clean

METCON
Thruster (40/25kgs)
Run

WOD 090118

WARM UP

STRENGTH
Back Squat

Shoulder Press

Strict Weighted Pull Ups

METCON
“Annie”
DUs
Sit Ups

WOD 080118

WARM UP

MIDLINE

METCON
Hang Cleans
Shoulder To Overhead
Burpees Over the Bar
Pull Ups

WOD 050118

WARM UP

MOBILITY

OLYs
Power Snatch

METCON
Kb Swing
Abmat Sit Up
Air Squat

WOD 040118

WARM UP

MOBILITY

METCON
Cal Row/Ski ErgAssault Bike
DB Snatches
DUs
Toes to Bar
Wall Balls (9/6kgs)
Ring Dips
Run

WOD 031218

WARM UP

MOBILITY

GYMNASTICS SKILL/CONDITIONING
Bar Muscle Ups
Handstand Walk

METCON
Squat Cleans (60/35kgs)
Hand Released Push Ups
Bar Facing Burpees

WOD 020118

WARM UP

SKILLS

OLYs/STRENGTH
Power Clean + Front Squat

METCON
Chest to Bar
Deadlifts
Box Jumps

WOD 291217 -RX-

WARM UP
2 Rounds Of:
20 Jumping Jacks
15 Sit Ups
15 Good Mornings
10 Burpees

STABILITY
3 Rounds Not For Time of:
30” Hollow Hold
30” Superman Hold
4 KB Turkish Get Up -2L/2R-(AHAP)

STRENGHT
Weighted Pull Ups
8-8-6-4-2

*90” Rest between sets

METCON
8’ AMRAP
5 Power Snatches (50/35kgs)
10 Deficit Push Ups
20 (Walking) Lunges

WOD 281217 -RX-

WARM UP
3 Rounds Of:
8 Rolling to Candlestick
8 KB Swings
8 Jumping Lunges
8 Ring Rows

MOBILITY
Hips, Ankles & Shoulders

STRENGTH
Back Squat
5×5

METCON
18’ AMRAP
10 Shoulder to OH (50/35kgs)
16 Pistols
20 Sit Ups
6 Ring Muscle Ups

CrossFit Teatinos en Málaga