Inter CrossFit

Av. Vilafranca del Penedès, 35 Polig. Sant Pere Molanta

[Inter CrossFit @intercrossfit]

WOD 📌
SKILL
15’ Hspu
RM 2 Strict Hspu + 2 Kipping Hspu
WOD
50 Wall Ball
25 Cal
50 Box Jump
25 Cal
50 DB Clean and Jerk
25 Cal
50 Hspu

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Conditioning
WOD
AMRAP 14’
1 rep Complex
8 Heavy KB Swing
12 Wall Ball
Complex : 3 Hang Power Clean + 2 Shoulder to Overhead + 1 Clean and Jerk

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Front Squat
Rope Climb
WOD
EMOM 20’
20 DB Snatch
15 Pull Up
10 Devil Press
MAX Squat Clean
Rest

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Snatch
WOD
15 Deadlift
30 T2B
120 DU's
10 Deadlift
20 Hspu
100 DU's
5 Deadlift
10 Bar Muscle Up
80 DU's
Time Cap 15'
5' RM de Deadlift

#crossfitespana #intercrossfit 📷 #pollitosteam 🏋🏻‍♀️ #interestel·lars 🥇 @fitnesschallengeleague

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Clean and Jerk
WOD
EVERY 4’30’’ X 5 ROUNDS
1 DT UB
200m Run
30 Air Squats

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
SKILL
Gymnastics
WOD
AMRAP 8’
10/8 Cal
8 2 DB Power Clean
6 Double DB Thrusters
AMRAP 8’
2 - 4 - 6 . . .
Slamball
Burpees
Box Jump

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Squat Clean
WOD
FOR TIME
30/24 Cal
20 C2B / PU
10 DB Devil Press
5 Squat Clean
10 DB Devil Press
20 C2B / PU
30/24 Cal
Time Cap 15’

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
CONDITIONING
EVERY 3' X 4 ROUNDS
200m Run
10 Burpees Over the Box
MAX Du's
1' Rest
WOD
4 ROUNDS FOR TIME
16 Hspu
8 Front Rack Lunges
16 Wall Ball
8 KB Box Step Up
16 KB Hang Snatch
Time Cap 16’
1’ Rest
FINISHER
AMRAP 3’
Push Up

#crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
2 RM Cluster
WOD
FOR TIME
80 Du's
20/15 Cal
4 ROUNDS
6 Push Jerk
12 T2B
THEN
60 Du's
15/12 Cal
3 ROUNDS
6 Heavy Hang Power Clean
12 Burpees Over the Bar
THEN
40 Du's
10/8 Cal
ALTERNATING
9 - 6 - 3 Squat Clean
18 - 12 - 6 C2B / PU
Time Cap 25’

[Inter CrossFit @intercrossfit]

WOD STRONGMAN 📌
EMOM 25’
20m Sled Push
8 Double DB Push Press
40m Farmer Carry
10 Burpees Over the High Object
6 Deadlift

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
EVERY 3' X 4 SETS
Box Jump Over + Rope Climb
Heavy Lunges + Wall Climb
WOD
FOR TIME
200m Run
1 ROUND *
6 Devil Press
8 T2B
10 DB Step Up Over
12 Push Up
400m Run
2 ROUNDS *
600m Run
3 ROUNDS *
800m Run
TC22'
📷 @rai.bou🥉#scaledpro @prodivisionleague

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Complex Clean and Jerk
WOD
AMRAP 8’
4 Power Clean
6 Hspu
24 Du's
3’ Rest
AMRAP 8’
4 Push Jerk
6 Cal
8 DB Hang Squat Clean
3’ Rest
4’ RM Clean Jerk

#crossfit #crossfitespana #intercrossfit 📷 #intercompetidores en @prodivisionleague

[Inter CrossFit @intercrossfit]

WOD 📌
SKILL
Hspu
WOD
FOR TIME
2 - 4 - 6 - 8 - 10
Heavy A KB Swing
Burpees High Box Jump
THEN
20 Thruster
30 T2B
40 BURPEES OV BAR
30 T2B
20 Thruster
THEN
10 - 8 - 6 - 4 - 2
Heavy A KB Swing
Burpees High Box Jump
Time Cap 25’

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Clean
WOD
FOR TIME
400m MB Run
THEN
5 ROUNDS FOR TIME
10/8 Cal
10 Shoulder to Overhead
10 Back Rack Lunges
10 MB Sit Ups
THEN
400m MB Run
Time Cap 21’

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Clean
WOD
AMRAP 15’
4 Squat Clean T&G
8 Pull Up
10 Burpees Over the Bar
12 DB Hang Clean and Jerk
MIN 0 - 3 - 6 - 9 - 12
30 Du's
THEN 6’ TO FIND RM Squat Clean

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Deadlift
Plank
Strict Pull Up
WOD
6 ROUNDS FOR TIME
12 Front Squat T&G
10 Hspu
20 DU’s
10 Heavy Wall Ball

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Snatch
WOD
FOR TIME
25 KB OH Lunges
600m Run
21 T2B
21 OH Squat
21 Burpees Over the Bar
400m Run
15 C2B / PU
15 OH Squat
15 Burpees Over the Bar
200m Run
9 BMU
9 OH Squat
9 Burpees Over the Bar
25 KB OH Lunges
Time Cap 21'

#crossfit #spartanrace

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Clean and Jerk
WOD
FOR TIME
20 - 15 - 10 - 5
Hang Power Clean
Box Jump Over
Push Jerk
Pull Up
Push Up
Back Rack Lunges
Time Cap 20’

#crossfit #crossfitespana #intercrossfit

[Inter CrossFit @intercrossfit]

WOD 📌
800 Run
30/24 Cal Row/Ski
4R
10 Slam Ball
10 DB Hang Squat Clean
600 Run
30/24 Cal Bike E or 24/18 Cal A Bike
3R
10 H KB Swing
10 DB Hang Squat Clean
400 Run
30/24 Cal Row/Ski
2R
10 Slam Ball
10 DB Hang Squat Clean
200 Run
30/24 Cal Bike E or 24/18 Cal A Bike

[Inter CrossFit @intercrossfit]

WOD 📌
STRENGTH
Snatch
WOD
AMRAP 2’30’’
15/12 Cal
MAX T2B
30" Rest
AMRAP 2'30"
15/12 Cal
MAX Hang Power Snatch
30" Rest
AMRAP 2'30"
15/12 Cal
MAX KB Overhead Squat
30" Rest
REPEAT

#crossfit #crossfitespana #intercrossfit