04012018

3 de Janeiro de 2018

CrossFit Ibirapuera – CrossFit

Warm-up

Burgener 1.1 (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

Snatch Complex 4 (Sn+Bal+OHS)

Snatch (EMOMx7: Complex@75% of:

1 Power Snatch

1 Snatch Balance

1 OHS

Metcon

10′: Metcon (AMRAP – Rounds and Reps)

AMRAP:

5 Power Snatch, 135/95

15 HSPU

20 Box Jump, 24″/20″