7 de dezembro de 2017 // Archive

Date based archive
07 dez

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #2- 8 intervals (No Measure)

1 – Alternating legs;

2 – Fast High Knees;

3 – Split Skips;

4 – Single Leg Hopes (5 Jump. each leg);

5 – Star Skips;

6 – Alternating Double Hopes;

7 – Double Under;

8 – Double or Triple Under;

Weightlifting

Snatch Pull (1×4@55%; 1×5@65%; 4×6@70-75%)

Metcon

Metcon (Time)

For Time

Buy In:

200 DU

600m Run

21 Pull Up

400m Run

15 T2B

200m Run

9 C2B
TC: 14′

* 200 DU = 2′

600M RUN – 700M ROW / AIR BIKE (F:1.2KM / M:1.5KM )

400M RUN – 500M ROW / AIR BIKE (F: 1KM / M: 1.3KM )

200M RUN – 300M ROW / AIR BIKE (F: 0.5KM / M: O.7KM )