WOD 140917

Aquecimento

21-15-9-15-21

• Cal row
• Burpees

Força

• Deadlift (15-15-15-15-15)

WOD

For time:

• 50 GHD Sit-ups
• 50 Double-unders
• 15m Handstand Walk
• 40 GHD Sit-ups
• 40 Double-unders
• 15m Handstand Walk
• 30 GHD Sit-ups
• 30 Double-unders
• 15m Handstand Walk
• 20 GHD Sit-ups
• 20 Double-unders
• 15m Handstand Walk
• 10 GHD Sit-ups
• 10 Double-unders
• 15m Handstand Walk

WOD 140916

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 15 Burpees (minutos pares)

Força

• Strict Shoulder Press (3-3-3-3-3)
• Behind the Neck Split Jerk (3-3-3-3-3)

WOD

5 Rounds:

• 5 Deadlifts (80/40kg)
• 5 Hang Power Cleans (80/40kg)
• 5 Push Jerks (80/40kg)

WOD 140915

Aquecimento

• 2000m row
• 1000m run
• 500 Double-unders

Força

• Front squat (5RM)
• Com a carga do 5RM fazer: (1-2-3-4-3-2-1-2-3-4-3-2-1)

WOD

AMRAP 7’

• 10 Burpees
• 10 Burpee box jumps
• 10 Burpee box over (2 kettlebells 24/16kg)

WOD 140913

Aquecimento

• 2000m row

Força

• 15 min para chegar ao 1RM de Snatch
• 15 min para chegar ao 1RM de Clean & Jerk
• 15 min para chegar ao 3RM de Front Squat

WOD

3 Rounds

• 1 Bear Complex (60/40kg)
• 2 Bar Muscle-ups
• 3 Deadlifts (140/80kg)
• 4 Wall Climbs

Time cap 5’

WOD 140912

Retirada de: http://crossfit-games.edgesuite.net/sites/default/files/Games2013_SoCal_MidDay3_rotator.jpg

Aquecimento

EMOM 10’

• 200m row (minutos ímpares)
• 15 Box Jumps (minutos pares)

Força

EMOM 10’

• 8 Front Rack Walking Lunges (80/50kg)

WOD

For time:

• 100 Double-unders
• 100 Snatches (30/20kg)
• 1000m run
• 100 Cleans (30/20kg)
• 1000m row
• 100 Push Press (30/20kg)
• 100 Double-unders

WOD 140911

Retirada de: http://crossfitimpulse.com/wp-content/uploads/2012/01/Copy-of-Kristen-squat.jpg

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 15 Box Jumps (minutos pares)

Força

• Shoulder Press (5-5-5-5-5)
• 2 Push Jerk + 1 Split Jerk (1-1-1-1-1)

WOD

Cindy XXX

AMRAP 20’

• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Air Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Air Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Air Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Air Squats

(…)

WOD 140910

Aquecimento

EMOM 10’

• 10 Pull-ups (minutos ímpares)
• 10 HSPU (minutos pares)

Força

• Snatch Deadlift (1-1-1-1-1)
• Clean Deadlift (1-1-1-1-1)
• Deadlift (1-1-1-1-1)

(aumentar sempre a carga de série para série durante os três movimentos)

WOD

For time:

• 800m run
• 5 Wall-climbs
• 10 Hang Cleans (80/40kg)
• 5 Wall-climbs
• 800m run

Time cap 12’