WOD

25/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Squat clean + Push Press (1-1-1-1-1-1)

Squat Clean + Push Press
Es como un calentamiento para el siguiente Prewod.

Subiendo de peso en cada set.

Metcon (Weight)

ConΓ³cete a ti mismo.

6 min to Find a 1RM of:

1 Power Clean + 1 Push Press + 1 Thruster
No se puede probar peso ni practicar.

Directo al peso que uno crea ya que suba y preparar los platos que se vayan a poner.

WOD

A: Metcon (Time)

5 Rounds for Time of:

10 Thrusters 135/95 lbs

10 Burpees lateral Bar

15 min Time Cap
Si no se acaba dentro del Time Cap son 30 Burpees extras de penalizacion.

B: Metcon (Time)

5 Rounds for Time of:

10 Thrusters 105/65 lbs

10 Burpees lateral Bar

15 min Time Cap
Si no se acaba dentro del Time Cap son 30 Burpees extras de penalizacion.

C: Metcon (Time)

5 Rounds for Time of:

10 Thrusters 65/35 lbs

10 Burpees lateral Bar

Time Cap 15 min
Si no se acaba dentro del Time Cap son 30 Burpees extras de penalizacion.

Post-WOD

A: Metcon (Time)

For Time:

200 DU

B: Metcon (Time)

For Time:

25 DU + 200 Singl

C: Metcon (Time)

For Time:

600 Singles

23/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Lobo 4 (No Measure)

Joint Mobility

20 Jumping Jacks

20 Jumping Front Jacks

20 Jumping Seals

then

2 Rounds:

10 Sumo DL High Pull + Goblet Squat 35/25 lbs

10 Lunges Hips Torsion

10 High Kick

2 Wall Walk

WOD

A-B-C: Metcon (Time)

For Time:

Complete between the two. One athlete is working while the other is in Hold possition. (Completar entre los dos. Un atleta trabaja mientras el otro esta en posicion Hold.)

* 200 Double Unders – Partner Deadlift Hold 185/155 lbs

* 100 Wall Balls 20/14 lbs – Partner Handstand Hold
5 min Rest for the next WOD.

A-B-C: Metcon (Time)

5 Rounds for Time of:

Each athlete must complete. One athlete is working while the other is resting. (Cada atleta tiene que completar. Un atleta trabaja mientras el otro descansa.)

* 15 Handstand Push Ups

* 10 mt Front Grip Walking Lunges 115 lbs

* 5 Bar Muscle Up
Se escalaran los BMU de la siguiente manera:

5 BMU = 8 Jumping BMU

5 BMU = 5 Push Ups + 5 Box Dips

Post-WOD

Squat Clean

20

22/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Lobo 2 (No Measure)

Joint Mobility

4 Rounds:

25 mt Walking Lunges

75 mt Run

Then

3 Rounds:

10 Med Ball Thrusters 14/10

10 Wall Balls 14/10

10 Back Extension Superman

Pre-WOD

Front Rack Lunge (2-2-2-2-2-2)

Son dos con cada pierna alternando.

Subiendo de peso en cada set.

WOD

A: Metcon (Time)

Final Event Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17

For Time:

27 Chest to Bar Pull Ups

Then

2 Rounds of:

12 Deadlift 185/125 lbs

9 Hang Power Clean 185/125 lbs

6 Jerks 185/125 lbs

B: Metcon (Time)

For Time:

27 Chest to Bar Pull Ups

Then

2 Rounds of:

12 Deadlift 135/95 lbs

9 Hang Power Clean 135/95 lbs

6 Jerks 135/95 lbs

C: Metcon (Time)

For Time:

27 Pull Ups

Then

2 Rounds of:

12 Deadlift 115/65 lbs

9 Hang Power Clean 115/65 lbs

6 Jerks 115/65 lbs

Post-WOD

Metcon (Time)

6 Rounds For Time of:

25 DU

20 ABMAT Sit Ups

21/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Bench Press (2-2-2-2-2)

Calentando hasta llegar al 85% de 1RM y realizar todas las reps en ese peso.

WOD

A: Metcon (Time)

For Time:

10-8-6-4-2

Dumbbell Push Up Renegade Row Burpee 45/25 lbs

Goblet Squat 70/53 lbs
https://www.youtube.com/watch?v=DwwMkJIvi6c

B-C: Metcon (Time)

For Time:

10-8-6-4-2

Dumbbell Push Up Renegade Row Burpee 35/15

Goblet Squat 35/26 lbs
https://www.youtube.com/watch?v=DwwMkJIvi6c

Post-WOD

15 min General Stretching.

20/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Front Squat (2-2-2-2-2)

Todos los sets al 70% de 1 RM

WOD

A: Metcon (Time)

5 Rounds for Time of:

400 mt Run

20 Wall Ball 20/14 lbs

10 Deadlift 185/135 lbs

B-C: Metcon (Time)

5 Rounds for Time of:

400 mt Run

20 Wall Ball 14/10 lbs

10 Deadlift 155/115 lbs

Post-WOD

Metcon (No Measure)

3 Rounds of:

1 min Plank

20 Back Extension with PVC

19/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (AMRAP – Rounds and Reps)

10 min EMOM of:

6 Power Snatches 95/65 lbs

14 Air Squat
Cada minuto 6 Power Snatches y 14 Air Squats.

WOD

A-B-C: Metcon (Time)

For Time:

2000 mt Row

Post-WOD

Metcon (No Measure)

3 Rounds of:

20 mt Handstand Walk

20 mt Walking Lunges
Oportunidad para aprender a hacer Handstand Hold or Walk.

18/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Time)

For Time:

100 Shoulder to Overhead 75/45 lbs

Push Press (2-2-2-2-2)

Realizar todos los sets al 70% de 1RM.

WOD

A-B-C: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

5 Hang Snatch 75/45 lbs

5 Overhead Squat 75/45 lbs

A-B-C: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

5 Hang C&J 75/45 lbs

5 Barbell Burpee Deadlift 75/45 lbs
https://www.youtube.com/watch?v=ja1kW9P65A8

Post-WOD

Metcon (Time)

5 Rounds for time of:

25 DU

15 Toes to Bar

16/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Time)

For Time:

100 DU

WOD

A-B-C: Metcon (Time)

For Time:

800 mt Run

20 Deadlift 185/135 lbs

20 Kettlebell Swin 53/35 lbs

20 Overhead Lunges Plate 45/25 lbs

20 Wall Ball 20/14 lbs
Pongan los pesos el el recuadro grande de observaciones, gracias.

Metcon (Time)

5 Rounds for Time of:

50 mt Swin

20 Deadlift 185/135 lbs

Post-WOD

Por Coaches…

15/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Hang Squat Clean (2-2-2-2-2-2-1-1)

Hang Squat Clean
Subiendo de peso en cada set hasta llegar al 1 RM o superarlo.

WOD

A: Metcon (Time)

For Time:

5 Rope Climb

5 Burpee Box Jump Over 30/24 in

5 Squat Clean 225/155 lbs

4 Rope Climb

4 Burpee Box Jump Over 30/24 in

4 Squat Clean 225/155 lbs

3 Rope Climb

3 Burpee Box Jump Over 30/24 in

3 Squat Clean 225/155 lbs

2 Rope Climb

2 Burpee Box Jump Over 30/24 in

2 Squat Clean 225/155 lbs

1 Rope Climb

1 Burpee Box Jump Over 30/24 in

1 Squat Clean 225/155 lbs

B: Metcon (Time)

For Time:

5 Rope Climb

5 Burpee Box Jump Over 30/24 in

5 Squat Clean 165/125 lbs

4 Rope Climb

4 Burpee Box Jump Over 30/24 in

4 Squat Clean 165/125 lbs

3 Rope Climb

3 Burpee Box Jump Over 30/24 in

3 Squat Clean 165/125 lbs

2 Rope Climb

2 Burpee Box Jump Over 30/24 in

2 Squat Clean 165/125 lbs

1 Rope Climb

1 Burpee Box Jump Over 30/24 in

1 Squat Clean 165/125 lbs

C: Metcon (Time)

For Time:

5 Box Rope Climb

5 Burpee Box Jump Over 24/20 in

5 Squat Clean 115/65 lbs

4 Box Rope Climb

4 Burpee Box Jump Over 24/20 in

4 Squat Clean 115/65 lbs

3 Box Rope Climb

3 Burpee Box Jump Over 24/20 in

3 Squat Clean 115/65 lbs

2 Box Rope Climb

2 Burpee Box Jump Over 24/20 in

2 Squat Clean 115/65 lbs

1 Box Rope Climb

1 Burpee Box Jump Over 24/20 in

1 Squat Clean 225/155 lbs

Post-WOD

Metcon (No Measure)

4 Rounds of:

20 Push Ups

10 Rings Dips

14/07/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Good Mornings (3-3-3-3-3-3)

Subiendo de peso hasta llegar al 70% de 1 RM y realizar todos los sets en ese peso.

WOD

+: Metcon (Time)

5 Rounds for Time of:

5 Snatches 185/135 lbs

5 Clean & Jerk 185/135 lbs

200 mt Run

15 min Time Cap

A: Metcon (Time)

5 Rounds for Time of:

5 Snatches 135/95 lbs

5 Clean & Jerk 135/95 lbs

200 mt Run

15 min Time Cap

B: Metcon (Time)

5 Rounds for Time of:

5 Snatches 95/65 lbs

5 Clean & Jerk 95/65 lbs

200 mt Run

15 min Time Cap

C: Metcon (Time)

5 Rounds for Time of:

5 Snatches 65/35 lbs

5 Clean & Jerk 65/35 lbs

200 mt Run

15 min Time Cap

Post-WOD

Metcon (No Measure)

3 Rounds of:

20 Superman Back Extension

20 ABMAT Sit Up