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)

 

 

WOD 081117

1x PowerClean + 1x HangPowerClean

Cada 15" x 3´; Cada 30" x 3´; EMOMx 4´

 

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

Strict/Deficit HandStandPushUps

Depois de cada ronda:

5 DeadLifts 70/45Kg

3 HangPowerClean N Jerks 70/45kg

 

WOD 071117

EMOMx 10´ 2x FrontSquat (3" pausa)

 

3x

21 Thrusters* 40/30kg

15 ChestToBar

9 SquatSnatches* 60/40kg

* mesma barra e obrigatório colocar os "grampos"

WOD 061117

EMOMx 10´ 2x BenchPresses

 

AMRAP 13´

10 Deficit Burpees

10/20/30 DU

20 WallBalls

 

WOD 041117

PARTNER "Again" WOD ;) (50/50)%

100 WallBalls (mesmo target)

80 HandStandPushUps

60 PowerCleans 80/60kg

40 RingMU

30 ToesToBar Syncro

20 Clean n Jerks 90/65kg

10 SquatCleans 100/70kg