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WOD 31/01 – CrossFit Marília

WOD 31/01 – CrossFit Marília

UNIDADE 1 Em Duplas Amrap 15’ 21-15-9 Snatch (95/65)(65/35) Wall ball (30/20)(20/14) Skill – gym conditioning  Emom 10’ A- 20” L-sit (ring on top/hold bar) B- 30” lateral flutter kick C-40” Alternate v-up D-50” plank hold E-rest UNIDADE 2 Amrap 16’ Buy in:...
WOD 30/01 – CrossFit Marília

WOD 30/01 – CrossFit Marília

UNIDADE 1 “Annie” 50-40-30-20-10 Double under Abmat sit up (Cap 10’) Skill: HSPU UNIDADE 2 3 rounds ( cap 12’) 40 double under 20 abmat sit up 15 burpee target  Skill 1 Clean pull+1 hang squat+1 front squat 4...
WOD 29/01 – CrossFit Marília

WOD 29/01 – CrossFit Marília

UNIDADE 1 Amrap 6’ 2 ring mu/4 ring dip 6 thruster (115/105)(95/65) 7/4 cal erg -3:00 rest Amrap 6’ 4 bar mu/8 pull up 12 thruster (95/65)(65/35) 7/4 cal erg Skill 4 sets 1 Muscle snatch+2 power balance UNIDADE 2 Trios  For time 50 swing kb (24/16)(16/12) 100/70 cal...
WOD 28/01 – CrossFit Marília

WOD 28/01 – CrossFit Marília

UNIDADE 1 2 Rounds (cap 17’) 12 clean (155/125)(135/105)(95/65) 6 bbjo 18 toes to bar  6 bbjo 24 deadlift (155/125)(135/105)(95/65) 6 bbjo Skill 4 sets  1 Hang P. Clean+2 front squat+2 push jerk  UNIDADE 2 Amrap 8’ 4 squat clean...
WOD 27/01 – CrossFit Marília

WOD 27/01 – CrossFit Marília

Unidade 1 Run intervals 2 rounds: (cap 20’) 400m run -30” rest 300m run -30” rest 200m run -30” rest Skill High hang power snatch  5×3 Unidade 2 Run intervals 3 rounds (cap 20’) 200m run -30” rest  100m run -30” rest 200m run -30” rest 100m run -30”...