7 de Janeiro de 2018 // Archive

Date based archive
07 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #1- 8 intervals (No Measure)

1- Singles;

2- Split Skips;

3- Alternating legs;

4- In and out;

5- High knee;

6- Butt Kickers;

7- Double Under;

8- Double Under or Triple Under;

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Weightlifting

Hang Snatch (1×5)

HANG SQUAT SNATCH

EMOM 8′

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

Metcon

Metcon (AMRAP – Reps)

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (95/65)

Rest 2:00

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (115/80)

Rest 2:00

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (135/95)
* AMRAP – SNATCHES