PrimalWOD For: 022216

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Fin de semana de Certificaciones para nuestros Coaches.
Rich en su CrossFit Level 2, Claret y Osiris en su Level 1 y Level 2 de HKS Hybrid Kettlebell System.

PrimalWOD

Monday’s Workout
Practice: Recovery Week
A): Metcon (AMRAP – Rounds and Reps)
Quality AMRAP x10 Min Of:
100m KB Front carry 1.5/1 Pood
50 Double unders
15 Toes to bar
B): Metcon (Weight)
EMOM x10 Min:
3 Position Power snatch (@ 60%)
 (Low to high)
C): Metcon (Weight)
For Quality Load:
Thrusters
5 x 5 (@ 80-85%)

PrimalWOD For: 021916

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Friday’s Workout
Mental Toughness
Metcon (Time)
For Time:
250m Row
25 Russian KB Swings (RSKB) 2/1.5 Poods
25 Burpees
500m Row
25 RKBS 2/1.5 Poods
25 Burpees
1000m Row
25 RKBS 2/1.5 Poods
25 Burpees
2000m Row
25 RKBS 2/1.5 Poods
25 Burpees

 

PrimalWOD For: 021716

Captura de pantalla 2015-06-02 a la(s) 10.03.18

PrimalWOD

“Miércoles de Masacre”

Metcon (Time)
2 Rounds for time of:
15 Handstand Push-ups, strict
12 Chest-to-bar Pull-ups
9 Squat Cleans 175/120

*Rest 5 minutes between workouts
Metcon (Time)
For time:
800m Row
30 Air Squats
30 Clean & Jerks 115/80
30 Air Squats
800m Row
Metcon (Time)
3 Rounds for time of:
100mts Sprint
10 Ground to Overhead 75/55

 

PrimalWOD For: 021516

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Monday’s Workout
Practice
A): Metcon (AMRAP – Reps)
In 5min:
200m Plate Front carry 45/25
Max Hand Relese Pushups

 -2min Rest-
Then:
B): Metcon (Calories)
In 5min:
400m Run
Max row for cal

 -2min Rest-
Then:
C): Metcon (Weight)
For Quality Load
Front squats
2 x 20 (~60%)