WOD

03/12/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Clean Grip High Pull + Hang High Pull + Hang Power Clean (1-1-1-1-1-1)

1 High Pull + 1 Hang High Pull + 1 Hang Power Clean
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

800 mt Row

25 ABMAT Sit Ups

25 Pistols

100 DU

25 Chest to Bar

25 Alternating Dumbbell Snatch 70/40 lbs

400 mt Run

25 Hang Snatch 75/45 lbs

25 Overhead Lunges 75/45 lbs

B: Metcon (Time)

For Time:

800 mt Row

25 ABMAT Sit Ups

25 Pistols

100 DU/300 Singl

25 Chest to Bar

25 Alternating Dumbbell Snatch 40/30 lbs

400 mt Run

25 Hang Snatch 65/35 lbs

25 Overhead Lunges 65/35 lbs

C: Metcon (Time)

For Time:

400 mt Row

25 ABMAT Sit Ups

25 Pistols

300 Singl

25 Pull Ups

25 Alternating Dumbbell Snatch 25/20/15/10 lbs

200 mt Run

25 Hang Snatch 45/35/15 lbs

25 Overhead Lunges 45/35/15 lbs

Pool : Metcon (Time)

For Time:

800 mt Row

50 mt Swim

25 Alternating Dumbbell Snatch 70/40 lbs

50 mt Swim

25 Pistols

50 mt swim

25 Pull Ups

50 mt Swim

200 mt Run

Post-WOD

Metcon (No Measure)

15 min General Stretching.

01/12/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD


Viernes 2 de Diciembre en CrossFit Punta Cana Village

Deadlift (1-1-1-1-1-1-1)

Subiendo de peso en cada set hasta llegar a 1 Rep Max.

IMPORTANTE! Siempre supervisado por el Coach.

WOD

A: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

5 Burpee Box Jump Over 30/24 in

5 Power rclean 95/65 lbs

5 Shoulder to Overhead 95/65 lbs

B: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

5 Burpee Box Jump Over 24/20 in

5 Power rclean 75/45 lbs

5 Shoulder to Overhead 75/45 lbs

C: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

5 Burpee Box Jump Over 20 in

5 Dumbbell Power clean 35/30/25/20/15/10/5 lbs

5 Dumbbell Shoulder to Overhead 35/30/25/20/15/10/5 lbs

Post-WOD

Metcon (AMRAP – Reps)

2 min AMRAP of:

Choose one

Wall Balls 20/14/10/6

or

Burpees

01/12/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Kettlebell Swin + Goblet Squat (1-1-1-1-1)

15 Kettlebell Swin + 10 Goblet Squat
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

5 Rounds for Time of:

10 Snatches 135/95 lbs

5 Overhead Squat 135/95 lbs

200 mt Run Carry Plate 45/25 lbs
15 min Time Cap.

B: Metcon (Time)

5 Rounds for Time of:

10 Snatches 95/65 lbs

5 Overhead Squat 95/65 lbs

200 mt Run Carry Plate 35/15 lbs

C: Metcon (Time)

5 Rounds for Time of:

10 Snatches 55/45/35/15 lbs

5 Overhead Squat 55/45/35/15 lbs

200 mt Run Carry Plate 25/15/10 lbs

Post-WOD

Metcon (Time)

15 min General Strentch.

30/11/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

WOD

A: Metcon (Time)

For Time:

50 DU

20 Pull Ups

20 Ring Dips

20 Dumbbell Cluster 50/35 lbs

50 DU

15 Pull Ups

15 Ring Dips

15 Dumbbell Cluster 50/35 lbs

50 DU

10 Pull Ups

10 Ring Dips

10 Dumbbell Cluster 50/35 lbs

50 DU

5 Pull Ups

5 Ring Dips

5 Dumbbell Cluster 50/35 lbs
20 Time Cap.

B: Metcon (Time)

For Time:

50 DU/150 Singl

20 Pull Ups

20 Ring Dips/Dumbbell Box Dips

20 Dumbbell Cluster 35/25 lbs

50 DU/150 Singl

15 Pull Ups

15 Ring Dips/Dumbbell Box Dips

15 Dumbbell Cluster 35/25 lbs

50 DU/150 Singl

10 Pull Ups

10 Ring Dips/Dumbbell Box Dips

10 Dumbbell Cluster 35/25 lbs

50 DU/150 Singl

5 Pull Ups

5 Ring Dips/Dumbbell Box Dips

5 Dumbbell Cluster 35/25 lbs
20 min Time Cap.

C: Metcon (Time)

For Time:

150 Singl

20 Ring Row

20 Dumbbell Box Dips/Box Dips 20 in

20 Dumbbell Cluster 20/15/10/5 lbs

150 Singl

15 Ring Row

15 Dumbbell Box Dips/Box Dips 20 in

15 Dumbbell Cluster 20/15/10/5 lbs

150 Singl

10 Ring Row

10 Dumbbell Box DipBox Dips 20 in

10 Dumbbell Cluster 20/15/10/5 lbs

150 Singl

5 Ring Row

5 Dumbbell Box Dips/Box Dips 20 in

5 Dumbbell Cluster 20/15/10/5 lbs
20 min Time Cap.

Post-WOD

Bench Press (10-10-10-10-10)

Realizar todos los sets al 65%-70%.

29/11/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Metcon (AMRAP – Reps)

Max Reps in 1 min of:

Hands Release Push Ups

1 min Rest

Ground to Overhead Plate 45/35/25/15/10 lbs

1 min Rest

Overhead Plate Lunges 45/35/25/15/10 lbs
Se suma el total de reps de los 3 movimientos.

WOD

A: Metcon (Time)

Diane Meets Amanda

Diane For Time:

21-15-9

Deadlift 225/155 lbs

Handstand Push Ups

3 min Rest

Amanda For Time:

9-7-5

MU

Snatches 135/95 lbs
El resultado es la suma del tiempo total. En observaciones ponemos los dos tiempos separados.

B: Metcon (Time)

For Time:

21-15-9

Deadlift 185/115 lbs

Handstand Push Ups/Box Handstand Push Ups

3 min Rest

For Time:

9-7-5

MU/BMU/Jumping BMU

Snatches 105/65 lbs
El resultado es la suma del tiempo total. En observaciones ponemos los dos tiempos separados.

C: Metcon (Time)

For Time:

21-15-9

Sumo Kettlebell Deadlift 70/53/44/35/26 lbs

Box Handstand Push Ups/Push Ups

3 min Rest

For Time:

9-7-5

Ring Row

Dips

Snatches 65/55/45/35/15 lbs
El resultado es la suma del tiempo total. En observaciones ponemos los dos tiempos separados.

Post-WOD

Metcon (No Measure)

Complete:

Choose 2 Plank Exercices and work 3 Rounds of 1 min each Plank.

https://www.youtube.com/watch?v=bHOteDDCrLs

28/11/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Back Squat (5-4-3-2-2-1-1-1)

Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

5 Squat Clean 155/105 lbs

400 mt Run

5 Clean & Jerk 155/105 lbs

400 mt Run

5 Thrusters 155/105 lbs

400 mt Run

3 BMU

1 Rope Climb

2 BMU

2 Rope Climb

1 BMU

3 Rope Climb
20 min Time Cap.

B: Metcon (Time)

For Time:

5 Squat Clean 115/75 lbs

400 mt Run

5 Clean & Jerk 115/75 lbs

400 mt Run

5 Thrusters 115/75 lbs

400 mt Run

3 BMU/Jump BMU

1 Rope Climb

2 BMU/Jump BMU

2 Rope Climb

1 BMU/Jump BMU

3 Rope Climb
20 min Time Cap.

C: Metcon (Time)

For Time:

5 Squat Clean 65/55/45/35/15lbs

200 mt Run

5 Clean & Jerk 65/55/45/35/15lbs

200 mt Run

5 Thrusters 65/55/45/35/15lbs

200 mt Run

3 Pull Ups

1 Knee to Elbow

2 Pull Ups

2 Knee to Elbow

1 Pull Up

3 Knee to Elbow
20 min Time Cap.

Post-WOD

Metcon (No Measure)

OPCIONAL

Post Wod por Coach.

26/11/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Metcon (Time)

For Time:

25 Hands release Burpee

WOD

A: Metcon (Time)

5 Rounds for Time:

5 Squat Clean 135/95 lbs

10 Handstand Push Ups

400 mt Run

B: Metcon (Time)

5 Rounds for Time:

5 Squat Clean 105/65 lbs

10 Handstand Push Ups

400 mt Run

C: Metcon (Time)

5 Rounds for Time:

5 Goblet Squat 53/44/35/26/18/ lbs

5 Ring Row

5 Dips

200 mt Run

Pool: Metcon (Time)

5 Rounds For Time:

25 mt Swim

10 Kettlebell Swin 53/35 lbs

25 mt Swim

5 Squat Clean 135/95 lbs

Post-WOD

Metcon (No Measure)

Complete

Opcional

3 Rounds of:

15 GHD Back Extension

10 Toes to Bar

25/11/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

1 power clean + 1 push press + 1 thruster (1-1-1-1-1-1)

Subiendo de peso en cada set.

WOD

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

B: Metcon (Time)

For Time:

30 Clean and Jerk 115/75 lbs

C: Metcon (Time)

3 Rounds for time of:

25 ABMAT Sit Up

10 Clean & Jerk 65/55/45/35/25/15 lbs

Post-WOD

Metcon (Time)

For Time:

25 DU/75 Singl

10 Box Jumps/Step Over 30/24 in

25 DU75 Singl

10 Toes to Bar

25 DU/75 Singl

10 Box Jumps/Step Over

24/11/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Recuerden hay Skill de OHS, el calentamiento tiene que abarcar movimientos de elongación en los hombros y trapecios.

Pre-WOD

Overhead Squat Skill (10-8-6-4-2-2-1-1)

Overhead Squat
Es el momento de buscar la elongación de los hombros, corregir posturas y limpiar el movimiento.

Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

40 Row Cal

Then

5 Rounds of:

5 Hang Power Clean 135/95 lbs

5 Push Press 135/95 lbs

5 Overhead Squat 135/95 lbs

B: Metcon (Time)

For Time:

40 Row Cal

Then

5 Rounds of:

5 Hang Power Clean 115/75 lbs

5 Push Press 115/75 lbs

5 Overhead Squat 115/75 lbs

C: Metcon (Time)

For Time:

40 Row Cal

Then

5 Rounds of:

5 Hang Power Clean 65/55/45/35/15 lbs

5 Push Press 65/55/45/35/15 lbs

5 Overhead Squat 65/55/45/35/15 lbs

Post-WOD

Playing with the pull Ups Bar.

Complete:

5 Rounds of:

5 Toes to Bar

4 Chest to Bar

3 Pull Ups

2 Toes to Bar Pull Up

1 BMU
El que pueda que lo haga umbroken.

23/11/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

WOD

A: Metcon (Time)

For Time:

100 DU

50 Box Jumps 24/20 in

10 Wall Walk

50 DU

25 Box Jumps 24/20 in

5 Wall Walk

B-C: Metcon (Time)

For Time:

100 DU/300 Singl

50 Box Jumps/Steps 24/20 in

10 Wall Walk

50 DU/150 Singl

25 Box JumpsSteps 24/20 in

5 Wall Walk

Post-WOD

Metcon (No Measure)

5 Rounds:

10 Antebrazos Supinacion

10 Antebrazos Pronacion
Utilizamos la Barra o mancuernas.