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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