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WOD 28/11 – CrossFit Maríli

WOD 28/11 – CrossFit Maríli

UNIDADE 1 Emom 15′  1′ Max Cal Row 1′ Max Box Jump Over 1′ Max Toes to Bar 1′ Max H.S.P.U  1′ Rest  SKILL: Ring Dips  UNIDADE 2 Amrap 12′ 50 Air Squat 40 V-Up  30 Lunge  20 Push Up 10 Cal Bike/...
WOD 23/11 – CrossFit Marília

WOD 23/11 – CrossFit Marília

UNIDADE 1 FOR TIME 50 Push Up 25 Toes to Bar 50 Box Jump Over 25 Burpees on target SKILL Core Complex Amrap 8’ 30’’ Lateral Plank Dynamic 20 Alterning v-up 30” Lateral Plank Dynamic 20 Bird Dog (10/10) UNIDADE 2 Buy in: 30 Pistols 3 rounds 10 HSPU / HRPU 15 Toes to...
WOD 21/11 – CrossFit Marília

WOD 21/11 – CrossFit Marília

UNIDADE 1 2 Rounds 20/16 Cal row 25 Power Snatch (115/85)(95/65) 20 Devil Press “one arm” (20/15)(12,5/6) 15/9 Cal Bike 25 Wall Ball (30/20)(20/14)  20 Overhead Squat  SKILL Deadlift 4×8 UNIDADE 2 2 rounds 40 Double Unders 20 Db. Snatch(50/35)(25/15) or...
WOD 20/11 – Crossfit Marília

WOD 20/11 – Crossfit Marília

UNIDADE 1 Emom 30’ Min1- 10 kb swing + 8 Abmat Min2- 10 Box Step Over + 8 Burpees “no push up” Min3- 10 Db. Hang Clean n’ Jerk (20/15)(12,5/9) Min4- 10 Goblet Squat + 8 V-up Min5- 100m Run + 8m Lunge  RX+  200m Run s/ o lunge SKILL Bring sally up Squat ...
WOD 19/11 – CrossFit Marília

WOD 19/11 – CrossFit Marília

UNIDADE 1 5 rounds Amrap 2’ 1 Round “Mary” 5 HSPU 10 Pistol 15 Pull up Max Double unders -Rest 30’’- SKILL 1 Snatch Balance + 1 OHS 4 sets UNIDADE 2 “Duplas” 4 ROUNDS Amrap 4’ Round Par – 20/15 cal row Round Impar – 15/9 Cal Bike 20 Box Jump  12 Burpee target Max...