11 de dezembro de 2017 // Archive

Date based archive
11 dez

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

10′: Snatch Complex 2 (Find 1 RM) (1X2@55%; 1X1@65%; 1X1@75%; 1X1@85%; 1X1@…)

Find 1RM of:

1 Squat Snatch + 1 Hang Squat Snatch

Metcon

Metcon (Time)

FOR TIME:

800-600-400-200m Run

40-30-20-10 Hang Power Snatch (75/55)

20-15-10-5 HSPU
TC: 20′