15 de Janeiro de 2018 // Archive

Date based archive
15 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Warm Up Pistol + HSPU (No Measure)

2 rounds:

2 minutes – 3 rolls to candlestick + 7 ring dips or parallette push up

2 minutes – 60 seconds (accumulated) of Hollow Rocks or Hollow Holds

1 minute – 30 seconds of Nose-to-Wall Handstand Hold + 10 Shoulder Taps

Weightlifting

Snatch Complex 4 (Sn+Bal+OHS) (7×1@75%)

Snatch (EMOMx7: Complex@75% of:

1 Power Snatch

1 Snatch Balance

1 OHS
4′ W.U.:

1×1@55%

1×1@65%

1×1@70%

Metcon

10′: Metcon (AMRAP – Rounds and Reps)

AMRAP:

8 OHS, 135/95

10 HSPU

12 BJO, 24”/20”