dezembro 2017 // Archive

Date based archive
22 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

Metcon (Time)

FOR TIME:

800m Run

100 Clean and Jerk, 115/85

400m Run

150 T2B

800m Run

90 Wall Ball, 20/14
WOD em TRIO

TC: 35′

21 dez

CrossFit Ibirapuera – CrossFit

Warm-up

W.U. Back Squat (No Measure)

3 rounds of 10 reps of:

Samson Stretch (30 seconds)

Russian BabyMaker

Hips Single Pigeon (30 seconds)

Back-extensions

Weightlifting

Back Squat (1×4@55%; 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@)

Metcon

Metcon (Time)

FOR TIME:

3RDS

500M ROW

30 SIT UPS

15 PUSH UPS

10 POWER SNATCH, 135/95
TC:15′

20 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Fran Warm Up (No Measure)

2 Rounds:

Shoulder Mobility:

1. 30″ Unindo os cotovelos;

2. 30″ Burgener Rack Stretch ;

3. 15 reps Squat Therapy;

2 Rounds:

1. 200m Run;

2. 10 reps Kipping Swing / 2×3 Kip+1 Pull Up;

3. 15 reps Plate Thruster;

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
TC: 10′

19 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Performance 1 (No Measure)

10 Min For Quality

200m Farmer Carry

10 Sec Ring Support

10 Arm Bent Over Row

10 Alt PushUp Shoulder Taps

Weightlifting

Deadlift (1×4@55%, 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@)

Metcon

Metcon (AMRAP – Reps)

FALAP (EMOM – 2′) MAX 6 SETS:

3 T2B

6KB SWING, 24/20

9 BOX JUMP OVER, 24″/20″

6/9/12, 9/12/15, …
Adicione 3 repetições a cada round!

18 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Burgener 1.2 (No Measure)

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Balance (1×4@55%; 2×2@65%; 2×2@75%; 1×2@85%; 1×2@95%)

Metcon

Metcon (Time)

FOR TIME

21.15.9 OHS, 95/65

15.12.9 BURPEES OVER THE BAR

12.9.6 RING DIPS
TC: 12′

17 dez

CrossFit Ibirapuera – CrossFit

Warm-up

20 REPS SPLIT JUMP

15 REPS HINDU PUSH UP

10 REPS INCHWORM

2 ROUNDS:

10 REPS KB SWING ALTERNATING (TOTAL)

20 REPS KB CLEAN AND JERK (TOTAL)

Weightlifting

Clean and Jerk (1×4@55%; 1×3@65%; 2×2@75%; 1×2@85%; 1×1@95%; 1×1@)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 12′

10 SDHP, 115/85

10 FRONT RACK STEP LUNGE, 115/85

200M RUN

16 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

Metcon (Time)

Team of 2

120 Double Under (each)

120 T2B (set of 15 )

120 Hang Power Snatches (set of 15)

120 Double Under (each)

15 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

14 dez

CrossFit Ibirapuera – CrossFit

Warm-up

FOR QUALITY 5 (No Measure)

1 ROUND FOR QUALITY

20 KB Deadlift

30 Jump KB

40 KB Swing Alternating

Weightlifting

Pendlay Row (1×5@55%; 1×6@65%; 4×8@70-75%)

Metcon

10′: Metcon (AMRAP – Reps)

10-10-10-10 Deadlift, 185/135

15-12-9-6 Box Jump Over, 24″/20″

15-12-9-6 T2B

13 dez

CrossFit Ibirapuera – CrossFit

Warm-up

20-15-10-5 Sit Ups

60-45-30-15 S.U’s

Weightlifting

Shoulder Press (1×5@55%; 2×2@65%; 2×2@75%; 1×2@85%; 1×1@95%; 1×1@)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TC: 12′

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