07082015 Crossfit Vallecas

A) SKILLS & STRENGTH:

CLEAN PULL+ CLEAN (2+1)X5
CLEAN + PUSH JERK (1+1)X5

B) WOD: SPANISH THROWDOWN WOD 1

AMRAP 8 MIN

3-6-9-12-15-18-21...

S2HO
BOX JUMPS
PULL UPS

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FUERZA

A) Deadlift

65% x 5 reps 

75% x 5 reps 

85% x 5 or more reps

B) dominada estricta 5x10

C) SHoulder Press

65% x 5 reps 

75% x 5 reps 

85% x 5 or more reps

D) elevaciones laterales con mancuernas 5x10