4 de dezembro de 2017 // Archive

Date based archive
04 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Clean Complex Warm Up (No Measure)

3 Rounds:

10 Hindu Push Up

10 Air Thrusters

20” Burgener Rack Stretch

30” Barbell Stretch for Ankle Mobility

Weightlifting

Big Clean Complex – 15′

Complex

1 Rep = (12 Movimentos)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

(Tentar não derrubar a barra, se necessário derrubar depois de executar o movimento acima da cabeça )

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
* Muscle Up = C2B

TC: 12′