WOD

27/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Power Clean + Push Press (1-1-1-1-1)

1 Power Clean + 5 Push Press
Realizar todos los sets al 60% de 1 RM de Clean & Jerk.

WOD

A: Metcon (Time)

For Time:

100 DU

50 Wall Ball 20/14 lbs

10 Deadlift 315/185 lbs

50 DU

25 Wall Ball 20/14 lbs

5 Deadlift 315/185 lbs

5 Rope Climb

B: Metcon (Time)

For Time:

100 DU/300 Singl

50 Wall Ball 20/14 lbs

10 Deadlift 225/135 lbs

50 DU/150 Singl

25 Wall Ball 20/14 lbs

5 Deadlift 225/135 lbs

5 Rope Climb/Box Rope Climb

C: Metcon (Time)

For Time:

200 Singl

25 Wall Ball 14/10 lbs

10 Deadlift 95/45 lbs

200 Singl

25 Wall Ball 14/10 lbs

5 Deadlift 95/45 lbs

5 Box Rope Climb

Post-WOD

ABS

Complete 200 Sit Ups in sets of 20 reps.

26/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Snatch Balance (2-2-2-2-2)

Realizar todos los sets al 60 % de 1 RM de Snatch.

No se utilizara Rack, se sube directamente con un Power Snatch y desde esa posición en Overhead se empezaran las reps.

El objetivo es aprender a amortiguar la barra con los trapecios en las bajadas.

WOD

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B: Metcon (Time)

5 Rounds for time of:

400m Run

15 Overhead Squats, 65/45 lbs

C: Metcon (Time)

5 Rounds for time of:

200m Run

15 Overhead squats Bumper Plates 35/25/15/10 lbs

Post-WOD

A: Metcon (Time)

3 Rounds for time of:

15 Toes to Bar

5 Deadlift 225/155 lbs

B-C: Metcon (Time)

3 Rounds for time of:

15 Knee to Elbows/Hips Ups

5 Deadlift (peso por coach)

25/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Weighted Pull-ups (2-2-2-2-1-1-1)

WOD

A: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Box Jumps 24/20 in

15 Handstand Push Ups

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Box Jumps/Steps 24/20 in

15 Handstand Push Ups/Box Handstand Push Ups

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Box Jumps/Steps 20 in

15 Box Handstand Push Ups

Post-WOD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7 Toes to Bar

7 Hands Release Push Ups

24/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Clusters

2-2-2-2-2-1-1
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

21-15-9

Power Clean 135/95 lbs

Burpee BF

B: Metcon (Time)

For Time:

21-15-9

Power Clean 95/65 lbs

Burpee BF

C: Metcon (Time)

For Time:

21-15-9

Power Clean 65/35 lbs

Burpee BF

Post-WOD

Grace (Time)

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

23/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

1 1/4 FRONT SQUAT (1-1-1-1-1-1-1-1)

https://vimeo.com/114187336
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

2000 mt Run

300 DU

1000 mt Run

B: Metcon (Time)

For Time:

2000 mt Run

200 DU/600 Singl

1000 mt Run

C: Metcon (Time)

For Time:

800 mt Run

500 Jump Rope

800 mt Run

Post-WOD

Bench Press (5-5-5-5-5)

Realizar todos los sets al 70% de 1 RM.

22/08/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Power Clean + Squat Clean (1-1-1-1-1-1-1-1-1-1)

1 Power Clean + 1 Squat Clean
Subiendo de peso en cada set hasta llegar al LIMITE, siempre y cuando que el Coach crea te se tiene la tecnica necesaria para hacerlo.

HACER CASO AL COACH.

WOD

A: Metcon (AMRAP – Rounds and Reps)

10 min EMOM of:

3 Deadlift 185/125 lbs

2 Hang Power Clean 185/125 lbs

1 Hang Squat Clean 185/125 lbs

B: Metcon (AMRAP – Rounds and Reps)

10 min EMOM of:

3 Deadlift 155/105 lbs

2 Hang Power Clean 155/105 lbs

1 Hang Squat Clean 155/105 lbs

C: Metcon (AMRAP – Rounds and Reps)

10 min EMOM of:

3 Deadlift lbs

2 Hang Power Clean lbs

1 Hang Squat Clean lbs
Peso por debajo del B recomendado por el Coach.

Anotar el peso en observaciones.

Post-WOD

A: Metcon (Time)

4 Rounds For Time wearing 20 lbs vest:

3 MU

8 Handstand Push Ups

12 Strict Pull Ups

16 GHD Sit Ups

B: Metcon (Time)

4 Rounds For Time:

3 BMU/Box BMU

8 Handstand Push Ups

12 Strict Pull Ups

16 GHD Sit Ups

C: Metcon (Time)

4 Rounds For Time:

10 MU Rings progresion from the flor

8 Handstand Push Ups

12 Strict Pull Ups

16 GHD Sit Ups

20/08/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (AMRAP – Reps)

Max Reps in 1 min of:

Push-up Position Plank Walking Steps 12 pulgadas/6 pulgadas
https://www.youtube.com/watch?v=oOkALRnQIQQ

12 Pulgadas = 2 platos azules.

6 Pulgadas = 1 plato azul.

WOD

A: Metcon (Time)

For Time:

20 Toes to Bar

20 Wall Balls 20/14 lbs

20 Hang Squat Snatch 115/75 lbs

500 mt Row

15 Toes to Bar

15 Wall Balls 20/14 lbs

15 Hang Squat Snatc 115/75 lbs

400 mt Run

10 Toes to Bar

10 Wall Balls 20/14 lbs

10 Hang Squat Snatch 115/75 lbs

100 DU

B: Metcon (Time)

For Time:

20 Toes to Bar/Knee to Elbow

20 Wall Balls 20/14 lbs

20 Hang Squat Snatch 95/55 lbs

500 mt Row

15 Toes to Bar/Knee to Elbow

15 Wall Balls 20/14 lbs

15 Hang Squat Snatc 95/55 lbs

400 mt Run

10 Toes to Bar/Knee to Elbow

10 Wall Balls 20/14 lbs

10 Hang Squat Snatch 95/55 lbs

100 DU/300 Singl

C: Metcon (Time)

For Time:

10 Knee to Elbow/Hips Ups

10 Wall Balls 14/10 lbs

10 Hang Squat Snatch 45/15 lbs

500 mt Row

10 Knee to Elbow/Hips Ups

10 Wall Balls 14/10 lbs

10 Hang Squat Snatc 45/15 lbs

400 mt Run

10 Knee to Elbow/Hips Ups

10 Wall Balls 14/10 lbs

10 Hang Squat Snatch 45/15 lbs

150 Singl Singl

Pool: Metcon (Time)

For Time:

25 mt Swim

50 Air Squats

25 mt Swim

10 Deadlift 135/95 lbs

25 mt Swim

40 Air Squats

25 mt Swim

10 Power Clean 135/95 lbs

25 mt Swim

30 Air Squats

25 mt Swim

10 High Pull 135/95 lbs

25 mt Swim

20 Air Squats

25 mt Swim

10 Hang Power Clean 135/95 lbs

25 mt Swim

10 Air Squats

25 mt Swim

Post-WOD

15 min General Stretching.

IMPORTANTE

19/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

deadlift + High Pull (1-1-1-1-1-1-1)

3 Deadlift + 1 High Pull
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

For Time:

200 mt Run

10 Overhead Squat 115/75 lbs

3 MU

200 mt Run

10 Thrusters 115/75 lbs

3 MU

200 mt Run

10 Snatches 115/75 lbs

3 MU

B: Metcon (Time)

For Time:

200 mt Run

10 Overhead Squat 95/65 lbs

3 BMU/Box BMU

200 mt Run

10 Thrusters 95/65 lbs

3 BMU/Box BMU

200 mt Run

10 Snatches 95/65 lbs

3 BMU/Box BMU

C: Metcon (Time)

For Time:

200 mt Run

10 Overhead Squat 45/15 lbs

10 Rings Rows

10 Box Dips

200 mt Run

10 Thrusters 45/15 lbs

10 Rings Rows

10 Box Dips

200 mt Run

10 Snatches 45/15 lbs

10 Rings Rows

10 Box Dips

Post-WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

17/08/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

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

Subiendo de peso hasta llegar al PR o superarlo.

WOD

A: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Clean & Jerk 135/95 lbs

Back Squat 135/95 lbs

B: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Clean & Jerk 115/75 lbs

Back Squat 115/75 lbs

C: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Clean & Jerk 65/35 lbs

Back Squat 65/35 lbs

Post-WOD

Metcon (Time)

5 Rounds for Time of:

10 Rings Dips

15 Wall Balls 20/14 lbs

16/02/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

A: Metcon (Time)

For Time:

10 Burpee Pull Ups

2 Rope Climb

15 Shoulder to Overhead 135/95 lbs

2 Rope Climb

20 Barbell Burpee Deadlift 135/95 lbs

2 Rope Climb

25 Handstand Push Ups

2 Rope Climb

400 mt Run
https://www.youtube.com/watch?v=ja1kW9P65A8

B: Metcon (Time)

For Time:

10 Burpee Pull Ups

2 Rope Climb/Box Rope Climb

15 Shoulder to Overhead 95/65 lbs

2 Rope Climb/Box Rope Climb

20 Barbell Burpee Deadlift 95/65 lbs

2 Rope Climb/Box Rope Climb

25 HSP/Box HSP

2 Rope Climb/Box Rope Climb

400 mt Run
https://www.youtube.com/watch?v=ja1kW9P65A8

C: Metcon (Time)

For Time:

10 Burpee Pull Ups

2 Box Rope Climb

15 Shoulder to Overhead 65/35 lbs

2 Box Rope Climb

20 Barbell Burpee Deadlift 65/35 lbs

2 Box Rope Climb

25 HSP/Box HSP

2 Box Rope Climb

200 mt Run
https://www.youtube.com/watch?v=ja1kW9P65A8

Pool: Metcon (Time)

For Time:

50 DU/150 Singl

8 Clean & Jerk 135/95 lbs

400mt Run

400mt Swim

400mt Run

8 Clean & Jerk 135/95 lbs

50 DU/150 Singl
Despues de nadar hay hay que ponerse los zapatos de correr rapido para salir disparados a la carrera. (dejarlos preparados antes de entrar en el agua)

Post-WOD

Metcon (No Measure)

Elegir 1 Opcion:

75 ABMAT Sit Ups

60 Push Ups

50 mt Handstand Walk

40 Pistols

30 Chest to Bar Pull Ups

20 Rings Dips

10 MU/BMU