18 de dezembro de 2017 // Archive

Date based archive
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′