Recycling thing for crossfit

Km Solidarity

My improve in crossfit

BEFORE










AFTER

Questions and answer in twitter

Temps, records, repetitions

13-1-16. today it has been my first crossfit training, i like it.

15-1-16. I was doing a exam so i couldn't do anything

22-1-16. Nutritional Walk

27-1-16. I went to hospital so I couldn't do anything.

29-1-16. today’s training has been: EMOM 18’ (5 x tríceps dips, 5 x broad jump, 5 x sits ups) It's OK.

3-2-16. Today’s WOD: Dead Lift, Back squats, Hip thrust, Shoulder press.

I have done all at time.

5-2-16. Nutritonal Walk

10-2-16. today’s training it has been EMOM 15’ (17x rope jump, 7 x face up/down and 5x sumo squats) I had almost 8'' in each round to rest.

12-2-16. today's WOD, 5 rounds: 10x heavy ball, 10 x jumps in a bench and 10 x modified squats

17-2-16. Today’s training Towels. Mountain climbers, strides and a muscular arm training. It was faunny!!!

19-2-16. Nutritional Walk

24-2-16. HIIT WOD today. Two rounds (50’’ y 10’’ rest) Run –Burpee – run – squats – run –sits ups.

2-3-16. TABATA WOD today. 4 minutes doing each exercise (20'' working 10'' rest). The first squats, second frozen squats, third squats with the heavy 

10 WODs

1.-Tabata

1. Front squat: 5x8reps
2. Push Jerk
3. Ball ABS
4. Overhead squat

 2.-AMRAP 15′ 

1. 3 t2b
2. 3 burpee tuck jump
3. 25m bear crawl
4. 6 t2b
5. 6 burpee tuck jump
6. 25m bear crawl

3.-EMOM 10′

1. 4 push press (50/30)
2. 6 KB Swing USA (20/12)
3. 8 jump squat

 4.-AMRAP 8′ 

1. 20 DU
2. 10 chin ups
3. 10 KB Snatch (each hand)

5.-AMRAP 20′

1. 25 feet Overhead walking lunge.
2. 8 burpees.
3. 25 feet Overhead walking lunge.
4. 8 chest to bar pull ups.

6.-Running

1. Run 1600m.
2. 1′ plank hold.
3. Run 800m.
4. 1′ plank hold.
5. Run 400m.
6. 1′ plank hold.
7. Run 800m.
8. 1′ plank hold.
9. Run 1600m.

7.-Strength

1. 100 DU/300 simples.
2. 21 snatch (40/20).
3. 15 snatch (50/30).
4. 9 snatch (60/40).
5. 100 DU/300 simples.

8.-EMOM 8′

1. 5 power snatch (50/25).
2. 5 burpees over the bar.

9.-3RFT

1. 5 TGU (right hand) (20/12).
2. 10 snatch (left hand) (20/12).
3. 15 pull ups.
4. 20 walking seesaw press (20/12).
5. 400m.
6. 20 walking seesaw press (20/12).
7. 15 pull ups.
8. 10 snatch (right hand) (20/12).
9. 5 TGU (left hand) (20/12).

10.-More Strength

1. 50 clean (50/30).
2. Rest 2′.
3. 500m rowing.

Evolution in body composition

My evolution is good, if I remember well I lost 1kg and I feel more strong :D

Motivation Wall