WOD

17/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD


Coach Mike Burgener Weightlifting Program.,Coach Mike Burgener Weightlifting Program.

Clean + Front Squat + Jerk (1-1-1-1-1-1)

1 Clean + 3 FS + 1 Jerk
Hacer todos los sets al 70% de 1 RM de Clean & Jerk.

Back Extensions (3-3-3-3-3)

Back Extensions (use weights)
Utilizar los Boxs en 30 y poner ABMAT sujetados por un compa;ero.

Utilizar mismo peso.

Barbell Curl (3-3-3-3-3)

Barbell Curl
Utilizar un peso alto pero comodo, recomendado por el Coach, para terminar los sets.

Mismo peso para los 5 sets.

Triceps Extension (10-10-10)

Triceps Extension Barbell Overhead
Utilizar un peso alto pero comodo, recomendado por el Coach, para terminar los sets.

Mismo peso para los 3 sets.

WOD

A: Metcon (Time)

5 Rounds for Time of:

20 Sumo Deadlift High Pull 95/65 lbs

15 Box Jump 24/20 in

10 Handstand Push Ups

200 mt Run
15 min Time Cap.

B: Metcon (Time)

5 Rounds for Time of:

20 Sumo Deadlift High Pull 75/45 lbs

15 Box Jump/Step 24/20 in

10 Handstand Push Ups

200 mt Run
15 min Time Cap.

C: Metcon (Time)

5 Rounds for Time of:

20 Sumo Deadlift High Pull 65/35/26/18 lbs

15 Box Step 20 in

10 Box Handstand Push Ups

200 mt Run
15 min Time Cap.

Pueden utilizar Kettlebell.

Post-WOD

Metcon (No Measure)

5 – 10 min General Stretching.

16/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
15 min.

Pre-WOD

Shoulder Press (3-3-2-2-1-1-1)

Front Rack

Subiendo de peso en cada set.

WOD

A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

B: Metcon (AMRAP – Reps)

Crossfit Games Open 14.4 Scaled

14 min AMRAP:

60 Calorie Row

25 Toes to Bar Or 100 Sit Ups

40 Wall Ball Shots 14/10 lbs

30 Cleans 95/65 lbs

20 Rings Dips

C: Metcon (AMRAP – Reps)

Crossfit Games Open 14.4 Scaled

14 min AMRAP:

60 Calorie Row

25 Knee to Elbow Or 100 Sit Ups

40 Wall Ball Shots 14/10 lbs

30 Cleans 65/35 lbs

20 Dips

Post-WOD

Metcon (No Measure)

Complete

800 mt Run 50% Power

13/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD


Deadlift (10-8-6-4-2-1-1-1)

WOD


A: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

7 Handstand Push Ups

5 Clean & Jerk 135/95 lbs

3 BMU

200 mt Run

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

7 Handstand Push Ups/Box HSP

5 Clean & Jerk 115/75 lbs

3 BMU/Jumping BMU

200 mt Run

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

7 Handstand Push Ups/Box HSP

5 Clean & Jerk 75/65/55/45/35 lbs

3 Jumping BMU/Wall Walk

200 mt Run

Post-WOD


Metcon (No Measure)

Completar

4 Rounds:

10 Antebrazos Supinacion

10 Antebrazos Pronacion

12/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Bench Press (10-8-6-4-2-1-1-1)

Subiendo de peso en cada set.

WOD

A: Metcon (Time)

5 Rounds for Time of:

50 DU

20 Kettlebell swing 53/35 lbs

15 Goblet Squat KB 53/35 lbs

10 Burpee Box Jumps 24/20 in
20 min Time Cap.

B: Metcon (Time)

5 Rounds for Time of:

50 DU/150 Singl

20 Kettlebell swing 44/26 lbs

15 Goblet Squat KB 44/26 lbs

10 Burpee Box Jumps/Box Step 24/20 in
20 min Time Cap.

C: Metcon (Time)

5 Rounds for Time of:

100 Jump Rope

20 Kettlebell swing 26/18/9 lbs

15 Goblet Squat KB 26/18/9 lbs

10 Burpee Box Jumps/Box Step 20 in
20 min Timen Cap.

Post-WOD

Metcon (Time)

Complete:

For Time:

1000 mt Run or Row 70% Power.

11/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Pre-WOD

Snatch Grip High Pull + Hang Snatch (1-1-1-1-1-1-1-1)

Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

21-15-9

Snatch 95/65 lbs

Overhead Squat 95/65 lbs
15 min Timer Cap.

B: Metcon (Time)

For Time:

21-15-9

Snatch 75/45 lbs

Overhead Squat 75/45 lbs
15 min Time Cap.

C: Metcon (Time)

For Time:

21-15-9

Snatch 55/45/35/15 lbs

Overhead Saquat 55/45/35/15 lbs
15 min Time Cap.

Post-WOD

Metcon (No Measure)

Complete

4 Rounds of:

10 Toes to Bar/Knee to Elbow

10 Back Extension

10/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Split Jerk (2-2-2-2-1-1-1-1)

Buscar o igualar PR.

WOD

A: Metcon (Time)

For Time:

50 DU

Then

5 Rounds of:

50 mt Run

3 BMU

Then

5 Rounds of:

50 mt Run

3 Snatches 135/95 lbs

Then

50 ABMAT Sit Up
20 min Time Cap.

B: Metcon (Time)

For Time:

50 DU/150 Singl

Then

5 Rounds of:

50 mt Run

3 BMU OR 4 Jumping BMU

Then

5 Rounds of:

50 mt Run

3 Snatches 115/75 lbs

Then

50 ABMAT Sit Up
20 min Time Cap.

C: Metcon (Time)

For Time:

100 Singl

Then

5 Rounds of:

50 mt Run

10 Ring Row

Then

5 Rounds of:

50 mt Run

3 Snatches 65/55/45/35/25 lbs

Then

50 ABMAT Sit Up
20 min Time Cap.

Post-WOD

Metcon (No Measure)

Opcional

Completar

15 Clean & Split Jerk
Utilizar un peso adecuado recomendado por el Coach para poder ejecutar con precisión la técnica.

09/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
15 min.

Pre-WOD

Front Squat (3-3-3-3-3)

Realizar todos los sets al 75% de 1 RM.

WOD

A: Metcon (Time)

For Time:

500 mt Row

5 Squat Clean 165/95 lbs

10 Handstand Push Ups

15 Wall Ball 20/14 lbs

400 mt Run

5 Squat Clean 185/115 lbs

10 Handstand Push Ups

15 Wall Ball 20/14 lbs

100 DU

5 Squat Clean 205/135 lbs

10 Handstand Push Ups

15 Wall Ball 20/14 lbs

B: Metcon (Time)

For Time:

500 mt Row

5 Squat Clean 135/65 lbs

10 Handstand Push Ups

15 Wall Ball 14/10 lbs

400 mt Run

5 Squat Clean 155/85 lbs

10 Handstand Push Ups

15 Wall Ball 14/10 lbs

100 DU

5 Squat Clean 175/105lbs

10 Handstand Push Ups

15 Wall Ball 14/10 lbs

C: Metcon (Time)

For Time:

500 mt Row

5 Squat Clean 65/35lbs

10 Box Handstand Push Ups

15 Wall Ball 10/6 lbs

400 mt Run

5 Squat Clean 65/35 lbs

10 Box Handstand Push Ups

15 Wall Ball 10/6 lbs

100 Jump Rope

5 Squat Clean 65/35 lbs

10 Box Handstand Push Ups

15 Wall Ball 10/6 lbs

Post-WOD

Metcon (No Measure)

15 min General Stretching.

07/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

WOD


A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

B: CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

C: CrossFit Games Open 16.5 Teens Scaled (Time)

For Time:

21 Thruster, 45# / 35#

21 Bar Facing Burpees

18 Thruster, 45# / 35#

18 Bar Facing Burpees

15 Thruster, 45# / 35#

15 Bar Facing Burpees

12 Thruster, 45# / 35#

12 Bar Facing Burpees

9 Thruster, 45# / 35#

9 Bar Facing Burpees

6 Thruster, 45# / 35#

6 Bar Facing Burpees

3 Thruster, 45# / 35#

3 Bar Facing Burpees

POOL: Metcon (Time)

For Time:

200 mt Swim

Then

3 Rounds of:

10 Thrusters 95/65 lbs

20 ABMAT Sit Ups

10 Kettlebell Swing 53/35 lbs

Then

200 mt Swim

Post-WOD

Metcon (Time)

For Time:

50 DU/150 Singl

3 MU/BMU/Jumping BMU/C2BP

50 DU/150 Singl

3 MU/BMU/Jumping BMU/C2BP

06/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Overhead Squat (3-3-3-2-2-2-1-1-1)

Subiendo de peso en cada set.

WOD

A: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 Dumbbell Squat Clean 50/35 lbs

10 Alternating Arms Dumbbell Snatches 50/35 lbs

10 Alternating Legs Dumbbell Lunges 50/35 lbs

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 Dumbbell Squat Clean 35/25 lbs

10 Alternating Arms Dumbbell Snatches 35/25 lbs

10 Alternating Legs Dumbbell Lunges 35/25 lbs

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 Dumbbell Squat Clean 25/15 lbs

10 Alternating Arms Dumbbell Snatches 25/15 lbs

10 Alternating Legs Dumbbell Lunges 25/15 lbs

Post-WOD

Metcon (No Measure)

Opcional

5 Rounds of:

10 Back Extension

15 Med Ball Shoulder press Sit Ups

05/01/2017

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min.

Pre-WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Escalamos Pull Ups con Ring Row.

WOD

A: Metcon (Time)

For Time:

21-15-9

Deadlift 225/165 lbs

Box Jump 24/20 in
10 min Time Cap.

B: Metcon (Time)

For Time:

21-15-9

Deadlift 185/125 lbs

Box Jump/Box Step 24/20 in
10 min Time Cap.

C: Metcon (Time)

For Time:

21-15-9

Sumo Deadlift /53/44/35/26/18

Box Jump/Box Step 24/20 in
10 min Time Cap.

Post-WOD

ABC: Metcon (Time)

15 min General Stretching.
10 min Time Cap.