WOD

25/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Hang Power Snatch (5 x 3)

peso moderado (65-75% de 1RM snacth), descansar 90 seg entre sets

Snatch (15 x 1)

5 reps a 75% of 1RM

5 a 80%

5 a 85-90%

WOD

Metcon (Time)

For time:

50 KB Swings (American) 35/53#

50 Wall Ball 14/20# to 9/10ft

25 Ring Dips

25 Knee to Elbow

Run 800m

24/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

RX: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

ESCAL: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

TEEN: CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

TeenE: CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

23/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

WOD1: Metcon (6 Rounds for time)

6 rds descansando 1:1

9 Thrusters 55/85 Rx+ 85/95#

9 CTB Pull-ups

Row 20 cals

WOD2: Metcon (Time)

3RFT

20 OH Walking Lunges 25/45#

20 push-ups

20 Med ball tap sit-ups 14/20#

Post-WOD

Chin up (strict) (15 a 20)

NFT (not for time)

Competitors

Si va a hacer el Open 17.1 manana mejor tomarse el dia libre

22/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Bench Press (4-4-3-3-3)

Back Squat (6-6-5-5-3-3-8-8)

6 at 65% de 1RM

6 at 70%

5 at 75%

5 at 75%

3 at 80%

3 at 80%

Rest 2min

2 x 8 at 65% de 1RM muevele rapido! (comp: 2 x 10)

WOD

OPC1: 1-Mile Run (Time)

Max Effort 1-Mile Run
high tempo

elegir la corrida o la bicicleta

OPC2: Metcon (Calories)

8min high tempo bike

Competitors

agregar esto en el preWod

COMP1: Ring Dips (6 x 5)

estrictos

COMP2: Weighted Step-ups (3 X 10/10)

holding 30-40# DBs to an 18in step, to same leg, rest 1min betw sets

21/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

PRE: Metcon (Weight)

OTM for 6min

2 Clean & Jerk at 70-75% of 1RM

WOD

WOD: Metcon (Time)

5-8-11

Muscle-Ups

DL 185/245#

Post-WOD

POST: Metcon (No Measure)

Por trabajo completado/Skill: a tu propio paso, en cualquier orden, sin limite de tiempo

40 HSPU (competidores: Deficit 6/8in./Parallette HSPU)

8 rope climbs/legless

20/20 pistols (optional con KB 35/53#)

40 GHD Sit-ups

Competitors

Como segunda sesion del dia

COMP1: Snatch Grip Deadlift (6 x 3)

all at 1RM snatch, rest 1min betw sets

COMP2: High-Hang Snatch (5 x 2)

all sets at heavy load w/ a full re-set betw reps without letting go of the bar, rest to recover betw sets

COMP3: Hang Snatch (12 x 1)

all between 85-90% of 1RM. No time limit.

COMP4: Pendlay Row (5 X 5)

heaviest load ea set, rest to recover betw sets

20/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

PREW: Metcon (AMRAP – Rounds)

7-min a ritmo tempo/de movimiento continuo – en este orede

3 OHS para skill/posicion

3/3 KB Snatch peso moderado para skill, al mismo brazo

100m de corrida de recuperacion
tempo es a un 80% de tu maximo, esto es para poder hacer varias rondas sin deternerte entre movimientos.

Comp. sustituir overhead squats por:

3 snatch balance into 3 OHS for skill/position

WOD

WOD: Metcon (Time)

For time, equipos de 2:

TOTAL de 30 Power Cleans 105/145# Rx+ 145/165# (uno solo trabaja a la vez)

correr 200m juntos

TOTAL de 30 TTB (uno solo trabaja a la vez)

correr 200m juntos

4 rondas de: cada persona hace las 4 rondas completas, pero cada pareja debe trabajar en un movimiento a la vez, esto es que una persona no puede pasar al proximo movimiento hasta que su pareja lo haga.

7 hang squat clean 105/145# Rx+ 145/165#

7 CTB pull-ups (Rx+ 12)

40 double unders

BUY OUT TOTAL de 30 burpees – solo una persona a la vez, luego correr 200m juntos
Poner nombre de pareja en los comments

Post-WOD

NFT: Metcon (No Measure)

40 V Ups

COMP: One Arm Dumbbell Row (3 x 15/15)

max load ea set, rest to recover betw sets
para competidores

18/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Weightlifting

Clean and Jerk (12 x 1)

Para posicion y tecnica. Time cap 16 min

COMP: 24 reps, con 7 cerca del maximo.

Metcon

Metcon (Time)

5RFT

6 HSPU Rx+ Deficit HSPU (6-8in.)

11 Pull-ups

11 Wall Ball 14/20# to 9/10ft

6 TTB

Run 200m

Pool WOD

Rocket (AMRAP – Rounds)

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats
In honor of Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, died Oct. 2, 2012
To learn more about Rocket click here

Post-WOD

Midline work (No Measure)

Coaches choice on midline pending time

17/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Weightlifting

Back Squat (2-2-2-2-2-2-2)

hasta un 2RM

Push Press (6 x 5)

comenzar en 65% de 1RM y llegar hasta un 5RM pesado, descansando 2 min entre sets

Metcon

5 RFT: Double Unders and 200 m (Time)

5 rounds for time of:

35 Double Unders

Run, 200 m
Opcional para los que les quede tiempo despues del componente de fuerza

Competitors

Como segunda sesion del dia para los competidores

COMP1: 3-stop snatch into 1 snatch (8 x 1)

3-stop snatch into 1 snatch (thats one set)
Do 8 sets at 70-80% of 1RM snatch phyf. No time cap, work on position.

COMP2: Snatch (15 x 1)

all at 80-90% of 1RM. No time limit.

COMP3: Overhead Squat (3 X 7)

at 70% and move it quick! Rest 2min betw sets

16/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Weightlifting


Deadlift (6 x 3)

comienza en 70% de 1RM y sube hasta un 3RM pesado

Gymnastics

Metcon (No Measure)

Skills de Muscle-ups, practica o progresiones por 7 minutos.

Metcon

Metcon (AMRAP – Rounds and Reps)

9-min AMRAP

4 Snatch 75/115#

4 plate push-ups 10/25# Rx+ 25/45# (Coaches asignaran pesos)

40m OH Plate Carry (20m out, 20m back) 10/25# Rx+25/45# (Coaches asignaran pesos)
OH plate carry son 2 reps

Post-WOD

Tabata Ab Mat Sit-ups (AMRAP – Reps)

Competitors

COMP1: Metcon (Weight)

OTM for 7min

3 DL, start at 75% of 1RM and build ONLY to hit 3 reps & do not bounce on your TnG
sustituir los DL por este OTM

COMP2: Metcon (No Measure)

Get a total of 30 Muscle-Ups doing at least 2 at a time and minimize rest.
Sustituir la practica de MU por esto

One Arm Dumbbell Row (3 x 12/12)

max load ea set, rest to recover betw sets
agregar esto al post-wod

15/02/2017

CrossFit Punta Cana, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Weightlifting


Bench Press (5 x 5)

descansando 2 min, subiendo de peso.

COMP: peso maximo cada set.

Metcon

Metcon (Time)

3-6-9

Squat Clean 105/145#

Burpee Pull-up

Buy out with 40 wall ball 14/20# to 9/10ft

Post-WOD

Metcon (No Measure)

12/20 strict chin-ups NFT
COMP: 30 Chin ups y 25 ring dips estrictos NFT