14 de Janeiro de 2018 // Archive

Date based archive
14 jan

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

Clean Complex 2 (Pull+P. C.+P.J. / EMOM 8′) (8×1@75-80%)

1 Clean Pull

1 Power Clean

1 Push Jerk
5′ W.U.:

1×1@55%

1×1@60%

1×1@65%

1×1@75%

Metcon

Metcon (Time)

1000m Row / 2 Laps Run

– Then –

4 Rounds:

7 High Hang Squat Clean, 95/65

7 Burpees Over the Bar

– Then –

50 Weighted Sit Ups, 25/15
TC: 16′