18/10

WOD – 18/10/2019

STRENGTH WORK
“Widow Maker – Day 6”
20 Unbroken Reps of Back Squat

WOD
AMRAP 20’
4 Thrusters @43/30kg
6 Toes to Bar
24 Double Unders

or

AMRAP 14’
4 Thrusters
6 Toes to Bar
24 Double Unders

 

WOD – 18/10/2019

STRENGTH WORK
“Widow Maker – Day 6”
20 Unbroken Reps of Back Squat

WOD
AMRAP 20’
4 Thrusters @43/30kg
6 Toes to Bar
24 Double Unders

or

AMRAP 14’
4 Thrusters
6 Toes to Bar
24 Double Unders

Pré 20.2

WOD – 17/10/2019

WOD
Every 3’ for 48’, alternate:
Row/Bike,
400m Run,
3 Rnds of:
8 Sit-ups + 6 Bar Facing Sprawls,
Rest

 

WOD – 17/10/2019

WOD
Every 3’ for 48’, alternate:
Row/Bike,
400m Run,
3 Rnds of:
8 Sit-ups + 6 Bar Facing Sprawls,
Rest

15/10

WOD – 15/10/2019

SKILL
Rope Climb

STRENGTH WORK
Rope Climb
5 x 2

Nordic Curls
5 x 4

WOD
AMRAP 8’
4 Strict Pull-ups
8 Hang Power Clean
12 Hand Release Burpees

 

WOD – 15/10/2019

SKILL
Rope Climb

STRENGTH WORK
Rope Climb
5 x 2

Nordic Curls
5 x 4

WOD
AMRAP 8’
4 Strict Pull-ups
8 Hang Power Clean
12 Hand Release Burpees

15/10

WOD – 15/10/2019

SKILL
Kettlebell Snatch

STRENGTH WORK
Floor Press
4 x 5

3 x
12 Pike Leg Lifts + 12 Alternating V-ups + 12 V-ups

WOD
For Time:
3 Rounds of
120 Double Unders
8 Kettlebell Snatches (right arm)
16 Box Jumps
8 Kettlebell Snatches (left arm)
16 Box Jumps

 

WOD – 15/10/2019

SKILL
Kettlebell Snatch

STRENGTH WORK
Floor Press
4 x 5

3 x
12 Pike Leg Lifts + 12 Alternating V-ups + 12 V-ups

WOD
For Time:
3 Rounds of
120 Double Unders
8 Kettlebell Snatches (right arm)
16 Box Jumps
8 Kettlebell Snatches (left arm)
16 Box Jumps

14/10

WOD – 14/10/2019

SKILL
Hang Power Clean
Power Clean
Push Jerk

STRENGTH WORK
A.
“Widow Maker – Day 5”
20 Unbroken Reps of Back Squat

B.
Hang Power Clean + Power Clean + Push Jerk
6 x 1

WOD
For Time:
75 Wall Ball Shots

 

WOD – 14/10/2019

SKILL
Hang Power Clean
Power Clean
Push Jerk

STRENGTH WORK
A.
“Widow Maker – Day 5”
20 Unbroken Reps of Back Squat

B.
Hang Power Clean + Power Clean + Push Jerk
6 x 1

WOD
For Time:
75 Wall Ball Shots

20.1

O segundo Open desse ano está aí.

Como já houve um no primeiro semestre, essa mudança de calendário da CrossFit acabou colidindo com o Vittoria Games que vem aí.

De toda forma, quen se interessar por validar os workouts, se inscreva e procure um de nossos coaches.

Bora.
WOD – 11/10/2019

SKILL
KB Turkish Get-up

WOD
“CFGames Open – 20.1”
For Time:
10 rounds of
8 Ground to Overhead @43/30kg
10 Bar Facing Burpees / Lateral Burpees Over the Bar

 

WOD – 11/10/2019

SKILL
KB Turkish Get-up

WOD
“CFGames Open – 20.1”
For Time:
10 rounds of
8 Ground to Overhead @43/30kg
10 Bar Facing Burpees / Lateral Burpees Over the Bar

10/10

WOD – 10/10/2019

STRENGTH WORK
“Widow Maker – Day 4”
20 Unbroken Reps of Back Squat

WOD
In teams of 2,
For Time:
3 Rounds of
8 Alternated Power Snatch
16 Handstand Push-ups
32 Toes to Bar

 

WOD – 10/10/2019

STRENGTH WORK
“Widow Maker – Day 4”
20 Unbroken Reps of Back Squat

WOD
In teams of 2,
For Time:
3 Rounds of
8 Alternated Power Snatch
16 Handstand Push-ups
32 Toes to Bar

Loooong EMOM

WOD – 09/10/2019

WOD
In a 40” on / 20” off system,
EMOM 42’, alternate:
Row
Sit-ups
Bike
Kettlebell Swings
Shuttle Run
Rest
Rest

 

WOD – 09/10/2019

WOD
In a 40” on / 20” off system,
EMOM 42’, alternate:
Row
Sit-ups
Bike
Kettlebell Swings
Shuttle Run
Rest
Rest

08/10

WOD – 08/10/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

Push Jerk
4 x 4

WOD
For Time:
9 Pull-ups
9 Shoulder Press
15 Pull-ups
15 Push Press
21 Pull-ups
21 Push Jerk

 

WOD – 08/10/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

Push Jerk
4 x 4

WOD
For Time:
9 Pull-ups
9 Shoulder Press
15 Pull-ups
15 Push Press
21 Pull-ups
21 Push Jerk

3o dia

WOD – 07/10/2019

STRENGTH WORK
“Widow Maker – Day 3”
20 Unbroken Reps of Back Squat

WOD
For Time:
5 Rounds of
30 Double Unders
8 Thrusters
6 Bar Facing Burpees

Rest Ratio 1:2

 

WOD – 07/10/2019

STRENGTH WORK
“Widow Maker – Day 3”
20 Unbroken Reps of Back Squat

WOD
For Time:
5 Rounds of
30 Double Unders
8 Thrusters
6 Bar Facing Burpees

Rest Ratio 1:2