Desafío Sureste 2

Ejercicios

FOR TIME

PRINCIPIANTE
CASH IN
600M RUN (SYNC)
15 DB ALTERNING CLEAN & JERK (SYNC)
18 KNEES TO RAISES (SYNC)
12 DB ALTERNING CLEAN & JERK (SYNC)
15 KNEES TO RAISES (SYNC)
9 DB ALTERNING CLEAN & JERK (SYNC)
12 KNEES TO RAISES (SYNC)
CASH OUT
600M RUN
M:20LB H:25LB

INTERMEDIO/MASTER
CASH IN
600M RUN (SYNC)
12 DB ALTERNING CLEAN & JERK (SYNC)
15 TOES TO BAR(SYNC)
9 DB ALTERNING CLEAN & JERK (SYNC)
12 TOES TO BAR(SYNC)
6 DB ALTERNING CLEAN & JERK (SYNC)
9 TOES TO BAR(SYNC)
CASH OUT
600M RUN
M:35LB H:40LB

AVANZADO
CASH IN
600M RUN
15 DB ALTERNING CLEAN & JERK
18 TOES TO BAR
12 DB ALTERNING CLEAN & JERK
15 TOES TO BAR
9 DB ALTERNING CLEAN & JERK
12 TOES TO BAR
CASH OUT
600M RUN
M:40 LB H:55LB

RX/ELITE
CASH IN
600M RUN
15 DB ALTERNING CLEAN & JERK
24 TOES TO BAR
12 DB ALTERNING CLEAN & JERK
18 TOES TO BAR
9 DB ALTERNING CLEAN & JERK
12 TOES TO BAR
CASH OUT
600M RUN
H:60LB

TIMECAP: 9 minutos

Descripción / Variantes

Ejercicios

FOR TIME

SCORE 1
15- 18- 21
WALL BALLS
DEAD LIFT
BOX JUMP OVER

SCORE 2
MAX REPS SHOULDER TO OVERHEAD
(ACUMULADOS EN EL TIEMPO RESTANTE)

TIMECAP: 8 minutos

Descripción / Variantes

PRINCIPIANTE:
WALL BALLS GO&GO H:14 M:10
DEADLIFTS SYNC H:95 M:65
BOX JUMP: CARRUSEL

CAJA:20

INTERMEDIO
WALL BALLS SYNC H:20 M:14
DEADLIFTS SYNC H:135 M:95
BOX JUMP: CARRUSEL

CAJA:24

AVANZADO
WALL BALLS H:20 M:20
DEADLIFTS H:185 M:125
BOX JUMP

CAJA:24

AVANZADO
WALL BALLS H:30
DEADLIFTS H:205
BOX JUMP

CAJA:30

Ejercicios

AMRAP

Max reps S2OH

TIMECAP: 8 minutos

Descripción / Variantes

Ejercicios

FOR TIME

PRINCIPIANTES MIXTO/MUJER-MUJER

3wall walks(H)/ 2 wall walks (M)
80 Single Unders c/u
30 Hand Release Push Ups Sync

2 wall walks c/u
60 single unders c/u
20 Hand Release Push Ups Sync

1 wall walk c/u
40 single unders c/u
10 Hand Release Push Ups Sync

PRINCIPIANTES HOMBRE-HOMBRE

4wall walks
80 Single Unders c/u
30 Hand Release Push Ups Sync

3 wall walks c/u
60 single unders c/u
20 Hand Release Push Ups Sync

2 wall walk c/u
40 single unders c/u
10 Hand Release Push Ups Sync

TIMECAP: 8 minutos

Descripción / Variantes

Ejercicios

FOR TIME

INTERMEDIO/MASTER M-M

5HSPU c/u
40 DU c/u
8 wall walks acumulado
30 DU c/u
6 wall walks acumulado
2 HSPU c/u
20 cross over acumulados
4 wall walks acumulados

INTERMEDIO/MASTER H-H

6HSPU c/u
40 DU c/u
10wall walks acumulado
4HSPU c/u
30 DU c/u
8 wall walks acumulado
3 HSPU c/u
20 cross over acumulados
8 wall walks acumulados

(mientras uno salta, el otro permanece en hand stand hold)

AVANZADO H
10HSPU
40 cross over
10m HSW UBK
8HSPU
30 cross over
10m HSW UBK
6 HSPU
20 cross over
10m HSW UBK

RX
10 wall facing HSPU
40 doubles cross over
20m HSW UBK
8 wall facing HSPU
30 double cross over
15m HSW UBK
6 wall facing HSPU
20 double cross over
10m HSW UBK

TIMECAP: 8 minutos

Descripción / Variantes

Ejercicios

AMRAP

PRINCIPIANTE MIXTO

H:75LBS M:55LBS

2,4,6,8,10...
POWER SNATCH SYNC
2,4,6,8,10...
OVER HEAD SQUAT ACUMULADOS
EVERY SETS
2 ROPE STAND UP, 1 HALF ROPE CLIMB

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH (SE SUMAN LOS PESOS)

TIMECAP: 8 minutos

Descripción / Variantes

PRINCIPIANTE H-H

H:75LBS

2,4,6,8,10...
POWER SNATCH SYNC
2,4,6,8,10...
OVER HEAD SQUAT ACUMULADOS
EVERY SETS
3 ROPE STAND UP, 1 HALF ROPE CLIMB

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH (SE SUMAN LOS PESOS)

PRINCIPIANTE M-M

M:55LBS

2,4,6,8,10...
POWER SNATCH SYNC
2,4,6,8,10...
OVER HEAD SQUAT ACUMULADOS
EVERY SETS
1 ROPE STAND UP, 1 HALF ROPE CLIMB

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH (SE SUMAN LOS PESOS)

Ejercicios

MAX WEIGHT (lb)

HEAVY SQUAT SNATCH

TIMECAP: 4 minutos

Descripción / Variantes

Ejercicios

AMRAP

RX
2,4,6,8,10...
POWER SNATCH
4,8,12,16
BMU
EVERY SETS
1L T SEATED LEG LESS- 1 LEG LESS

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH

AVANZADO
H:155LB
2,4,6,8,10...
POWER SNATCH
4,8,12,16
BMU
EVERY SETS
1ROPE CLIMB - 1 LEG LESS

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH

TIMECAP: 8 minutos

Descripción / Variantes

INTERMEDIO/MASTER H-H
H:125LBS
2,4,6,8,10...
POWER SNATCH ACUMULADO
4,8,12,16
CTB SYNC
EVERY SETS
4 ROPE CLIMBS ACUMULADO

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH

INTERMEDIO/MASTER M-M
H:85LBS
2,4,6,8,10...
POWER SNATCH ACUMULADO
2,4,6,8,10...
CTB SYNC
EVERY SETS
3 ROPE CLIMBS ACUMULADO

THEN 8-12MIN
FIND HEAVY SQUAT SNATCH

Ejercicios

FOR TIME

FOR TIME:12min
H:25 M:20
18 JUMPING PULL UPS (acumulado)
10 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)
PRINCIPIANTE

18 JUMPING PULL UPS (acumulado)
12 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)
18 PULL UPS (acumulado)
14 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)

TIMECAP: 12 minutos

Descripción / Variantes

INTERMEDIO

18 PULL UPS (SYNC)
10 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)
R1
R2
18 PULL UPS (SYNC)
12 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)
R3
18 PULL UPS (SYNC)
14 SYNC DEVIL PRESS
20m SYNC OH WALKING LUNGES
3 SHUTTLE RUN SYNC (6X 10m)
FOR TIME:12min
H:40 M:35

AVANZADO

H:55LBS M:40LBS
15 C2TB
10 SINGLE ARM DEVIL PRESS
20m SINGLE ARM OH WALKING LUNGES
1 SHUTTLE RUN (2X 10m)
R1
R2
15 C2TB
12 SINGLE ARM DEVIL PRESS
20m SINGLE ARM OH WALKING LUNGES
1 SHUTTLE RUN (2 X 10m)
R3
15 C2TB
14 SINGLE ARM DEVIL PRESS
20m SINGLE ARM OH WALKING LUNGES

RX

18 C2TB
10 ARM DEVIL PRESS
20m REGIONALS WALKING LUNGES
1 SHUTTLE RUN (2X 10m)
R1
R2
18 C2TB
12 ARM DEVIL PRESS
20m REGIONALS WALKING LUNGES
1 SHUTTLE RUN (2 X 10m)
R3
18 C2TB
14 DEVIL PRESS
20m REGIONALS WALKING LUNGES

Ejercicios

FOR TIME

TIMECAP: 12 minutos

Descripción / Variantes