WOD 201117

1x SquatClean

Cada 15" x 3´; cada 30" x 3´; EMOM x 4´

 

TC 15´

10-9-8-7-6-5-4-3-2-1

Thrusters 40/30kg

BurpeesOTBar

2´ON ; 1´OFF 

WOD 181117

TEAM of 3

AMRAP 28´

a) 3 Snatches 60/40kg

    3 BarMU

    3 Clean n Jerks 60/40kg

b) Máx Cal Remo

c) REST

Máx Cal e Rep

WOD 171117

Cada 2´x 10´6x StrictPresses

 

10-9-8-7-6-5-4-3-2-1

ToesToBar

DeadLifts 

A cada 2´: 12 WallBalls

 

DeadLifts:

10-8 : 100/60kg

7-5: 120/70kg

4-1: 140/80kg

 

WOD 161117

Cada 2´x 10´ 6x FrontSquats

 

AMRAP 12´

14 Kettlebell StepUps Alternados

10 Kettlebells GroundToOverHead Alternados

6 *Kettlebell SquatCleans Unilateral

*  trocar o braço depois de cada ronda

WOD 151117

 

Cada 30" x 10´ 1 Burpee-C2B

* aumentar uma rep depois de cada ronda

 

AMRAP 13´

30 DU

1 Strict HSPU

1 PowerClean 80/60kg

* aumenta 1 SHSPU/1PC depois de cada ronda

WOD 141117

Cada 2´x 10´ 6x BackSquats

 

Cada 2´x 12´

3 ChinUps (Stricts)

9 WallBalls

Máx reps OverHeadSquats 60/40kg

 

WOD 131117

 

 

Carina Carvalho 

Uma alma que partiu cedo demais mas deixou uma marca gigante entre nós 

Muita força à familia e aos amigos de Crossfit LX

 

BuyIN: 34 DeadLifts 103/70kg

 

4x

12 Burpees Box Jumps Overs

9 Strict PullUps

19 GobletSquats 24/16kg

83 DU

 

BuyOUT: 34 DeadLift 103/70kg

WOD 111117

"Partner or Alone"

 

BUY IN: 

6x

12 Cal Remo

12 PullUps

 

PERFORMANCE

12-9-6-3

RingMuscleUps

SquatSnatches

(40/30 ; 50/35 ; 60/40 ; 70/45)Kg

Tempo restante:

Máx reps 80/50kg

 

ou

 

FITNESS

10-9-8-7-6-5-4-3-2-1

Burpee-ChestToBar

SquatSnatches 40/30kg

 

WOD 101117

AMRAP 11´

7m HandStandWalk

14 JumpsOverTheBox

 

Rest 2´

 

AMRAP 11´

1 Heavy PowerClean

* depois de cada repetição: 5 ToesToBar

WOD 091117

EMOMx 10´ 3x OverHeadSquats

 

AMRAP 12´

16 Pistols Alternados

16 WallBalls

32 DU (UnB)