PROGRAMACIÓN CROSSFIT KUDASAI SEMANA 26-02-2018

FEBRUARY 26, 2018

STRENGTH:

Ring Dips (accessories: deficit push ups & one hand ring rows)

WOD:

15 – 12 – 9:

Overhead lunges 60 / 40

Ring Muscle Up

70 double unders between rounds

FEBRUARY 27, 2018

STRENGTH:

Kipping Chest to Bar (accessories: one hand ring rows & deficit push ups)

WOD:

21 minute AMRAP:

30 calorie row

10 meter handstand walk

30 kettle bell power cleans 32 / 24

20 sit ups

FEBRUARY 28, 2018

STRENGTH:

Squat Clean (accessories: seated high box jumps & kettle bell deadlifts)

WOD:

Hang Squat Clean Ladder:

10 reps 60 / 40

8 reps 70 / 50

6 reps 80 / 55

4 reps 85 / 60

2 reps 90 / 65

MARCH 01, 2018

STRENGTH:

Split Jerk (accessory: posterior elevations)

WOD:

12 minute AMRAP:

100m farmer walk 32 / 24

2 handstand push ups

Increase 2 handstand push ups every round

MARCH 02, 2018

STRENGTH:

Power Snatch (accessories: russian twist & seated high box jumps)

WOD:

3 x [200m run + 10 burpees over the bar + 20 deadlift 70 / 50]

5 minute time cut for every round – the slowest round is the result

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