Iron Fest 2.0
by Iron Crossfit | Chalco, EdoMex | Sáb 17 jun 2023Workouts
WOD 1.0
Ejercicios
FOR TIME
Principiantes HH-MM
Run 500/400 mts (18/14 repeticiones)
20 burpee – Atleta A
Run 500/400 mts
15 burpee– Atleta B
Inter H-M
Run 500/400 mts (18/14 repeticiones)
25 burpee to plate 45/35 lbs
Run 500/400 mts
20 burpee to plate 45/35 lbs
TIMECAP: 10 minutos
Descripción / Variantes
Avanzado H-M
Run 500/400 mts (18/14 repeticiones)
30 burpee to plate 45/35 lbs
Run 500/400 mts
25 burpee to plate 45/35 lbs
WOD 2.0
Ejercicios
FOR TIME
Principiantes HH-MM
12 Synchro hang Power C&J (75/55 lb)
12 Box jump over 24/20” Synchro
9 Synchro Power snatches (75/55 lb)
9 Box jump over 24/20” Synchro
6 Synchro Thrusters (75/55 lb)
6 Box jump over 24/20” Synchro
Intermedio
15 Hang Power C&J (95/65 lb)
15 Box jump over 24/20”
10 Power snatches (95/65 lb)
10 Box jump over 24/20”
5 Thrusters (95/65 lb)
5 Box jump over 24/20”
TIMECAP: 7 minutos
Descripción / Variantes
Avanzado
15 Hang Power C&J (115/85 lb)
15 Box jump over 30/24”
10 Power snatches (115/85 lb)
10 Box jump over 30/24”
5 Thrusters (115/85 lb)
5 Box jump over 30/24”
WOD 3.0
Ejercicios
FOR TIME
Principiantes HH-MM
25 Alt KB Snatches 12/8 kgs Syncro
20 Jumping Pull ups Syncro
50 SU – A1
50 SU – A2
20 Alt KB Snatches 12/8 kgs Syncro
20 Push ups - Syncro
50 SU – A1
50 SU – A2
Inter H-M
25 Alt KB Snatches 16/12 kgs
20 Pull ups
50 DU
20 Alt KB Snatches 16/12 kgs
20 HSPU
50 DU
TIMECAP: 9 minutos
Descripción / Variantes
Avanzado H-M
25 Alt KB Snatches 20/16 kgs
25 C2B
50 DU ubkn
20 Alt KB Snatches 20/16 kgs
15 Strict HSPU
50 DU ubkn
Kids WOD 1.0
Ejercicios
FOR TIME
180 m Run (6 reps)
20 Box Step-Ups (24/20 in)
20 HRPU
180 m Run (6 reps)
20 HRPU
20 Box Step-Ups (24/20 in)
180 m Run (6 reps)
TIMECAP: 8 minutos
Descripción / Variantes
Kids WOD 2.0
Ejercicios
FOR TIME
21-15-9
Hanging Knee Raises
Deadlift 45/35 lbs
TIMECAP: 6 minutos
Descripción / Variantes
Kids WOD 3.0
Ejercicios
FOR TIME
15 Burpees
15 Air Squats
10 Kbs
20 Burpees
15 Air Squats
20 Kbs American
25 Burpees
15 Air Squats
30 Kbs American
TIMECAP: 12 minutos
Descripción / Variantes
Final
Ejercicios
FOR TIME
Principiantes
35 knee raises Syncro
25 Wall Ball 1 - 1 (20/14 lb) Syncro
15 parnert Deadlift 225/155 los
Intermedios
40 T2B
30 Wall Ball Shots (20/14 lb)
20 Deadlift 185/135 lbs
Avanzado
45 T2B
35 Wall Ball Shots (20/14 lb)
25 Deadlift 225/155 lbs
TIMECAP: 9 minutos
Descripción / Variantes
then Final (b)
Final (b)
Ejercicios
MAX WEIGHT (lb)
after Final (a)
PPT/INT
1RM Clean And Jerk
AVAN
Max reps Clean And Jerk 225/155
TIMECAP: 2 minutos
