Erro meu

Treino não foi pro blog. Além disso, devido a um erro de digitação meu… as turmas da manhã cedo, trabalharam um volume de reps muito maior….

Falha minha. Desculpem-me.

 

WOD – 05/01/2018

SKILL
Hang Squat Clean

STRENGTH WORK
7x
Hang Squat Clean + 2 Front Squats

WOD
For Time:
21-15-9
Hang Cleans
Wall Ball Shots
Toes to Bar

 

WOD – 05/01/2018

SKILL
Hang Squat Clean

STRENGTH WORK
7x
Hang Squat Clean + 2 Front Squats

WOD
For Time:
21-15-9
Hang Cleans
Wall Ba […]

Intervals

WOD – 04/01/2018

STRENGTH WORK
Shoulder Press
5 x 5

WOD
For Time:
40 Double Unders
30 Kettlebell Swings
15 Push-ups

Rest 1’

40 Double Unders
25 Kettlebell Swings
15 Push-ups

Rest 1’

30 Double Unders
20 Kettlebell Swings
10 Push-ups

Rest 45”

30 Double Unders
15 Kettlebell Swings
10 Push-ups

Rest 45”

20 Double Unders
10 Kettlebell Swings
5 Push-ups

Rest 30”

20 Double Unders
5 Kettlebell Swings
5 Push-ups

 

WOD – 04/01/2018

STRENGTH WORK
Shoulder Press
5 x 5

WOD
For Time:
40 Double Unders
30 Ket […]

Primeiro dia sem ressaca do ano

WOD – 03/01/2018

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
5 x 2
Power Snatch + 2 Snatch Balances
(3″ pause at receiving position)

WOD
AMRAP 9′
15 Box Jumps
10 Pull-ups
5 Squat Snatches

 

WOD – 03/01/2018

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
5 x 2
Power Snatch + 2 Snatch Balances
(3″ pause at receiving position)

WOD
AMRAP 9′
15 Box Jumps
10 Pul […]

#vittoriaclassics

WOD – 02/01/2017

STRENGTH WORK
4 x 5
Back Squat

WOD
“The Mighty Alcohol Incinerator”
5 rounds of
400m Run
15 Wall Ball Shots
15 Burpees
30 Abmat Sit-ups

 

WOD – 02/01/2017

STRENGTH WORK
4 x 5
Back Squat

WOD
“The Mighty Alcohol Incinerator”
5 rounds of
400m Run
15 Wall Ball S […]

Adaptated Amanda

WOD – 28/12/2017

SKILL
Hang Power Snatch

STRENGTH WORK
Hang Power Snatch
5 X 3

WOD
“Amanda on Bars”
For Time:
9-7-5
Bar Muscle-Ups
Squat Snatches @61/43kg.

 

WOD – 28/12/2017

SKILL
Hang Power Snatch

STRENGTH WORK
Hang Power Snatch
5 X 3

WOD
“Amanda on Bars”
For Time:
9-7-5
Bar Muscle-U […]

É pra ser fácil mesmo

Galera, depois de uma semana pesada, culminando com o 12 Days of Christmas de ontem, hoje é dia de pegarmos leve e preparar…. porque no sábado tem “MURPH”. 😱😱😱

Murph

E vamos de recado importante…. o Nosso querido Rafael Pereira da CrossFitografia liberou pra vocês as fotos do Vittoria Games…. sem cobrar nada… pra usarem em redes sociais, etc.

Quem quiser as fotos em alta, ai deverá fazer contato com ele.

Só peço encarecidamente que quando postarem as fotos, não deixem de dar o crédito e marcar a CrossFitografia.

Segue o link:

https://photos.app.goo.gl/sMjijLvpygnUTyXr1

 

WOD – 22/12/2017

For Time:
750m Row
100 Sit-ups
150 Double Unders
200 Mountain Climbers

 

WOD – 22/12/2017

For Time:
750m Row
100 Sit-ups
150 Double Unders
200 Mountain Climbers

WOD – 21/12/2017


“12 days of Christmas – Vittoria CF Version”
For time:
1 Power Snatches @50/35
2 Shoulder to OH @50/35
3 Front Squats @50/35
4 Hang Power Cleans @50/35
5 Deadlifts @50/35
6 Pull-ups
7 Burpees
8 V-ups
9 Box Jumps
10 Kb Front Lunges @24/16
11 Kb Swings @24/16
12 100m Run

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

WOD – 21/12/2017


“12 days of Christmas – Vittoria CF Version”
For time:
1 Power Snatches @50/35
2 Shoulder to OH @50/35
3 Front Sq[…]