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WOD 26, 27 e 28 – CrossFit Marília

WOD 26, 27 e 28 – CrossFit Marília

UNIDADE 1 E 2 QUARTA AMRAP 20’ “DUPLAS” 200m Run “Juntos” 50 Toes to Bar 200m Run “Juntos” 50 Front squat (135/85)(95/65) 200m Run “Juntos” 50 Burpees Over Bar SKILL “Pump Session” Barbell Upright Row – 4×6 Db. Triceps Forehead – 4×8 Plate Front Raises –...
WOD 21/02 – CrossFit Marília

WOD 21/02 – CrossFit Marília

Unidade 1 Emom 18’, a cada 1:30 A- 5 Snatch (135/85)(95/55) B- 18 Wall ball (20/14)(14/8) C- max reps one db. Devil press (50/35)(35/15) Skill 3 rounds  30” plank side 5 strict t2b/8 knee raise 30” plank side -1:00 rest entre rounds Unidade 2 Emom 18, a cada 1’30...
WOD 20/01 – CrossFit Marília

WOD 20/01 – CrossFit Marília

UNIDADE 1 20-15-10-5 Hspu/push-up  Toes to bar/knee raise *100m run+6 burpee on target ao final de cada round Skill Hang Squat snatch+ohs 4×1+2 UNIDADE 2 15-12-9-6-3 Toes to bar Alternate v-up Burpee on target *100m run entre séries. Skill Front squat+split...
WOD 19/02 – CrossFit Marília

WOD 19/02 – CrossFit Marília

UNIDADE 1 Amrap 11’ 2 hang clean(185/125)(155/85)(115/65) 10 box jump over (m/b) 30 double under  Skill: handstand walk UNIDADE 2 Amrap 4’ 1 squat snatch (135/85)(95/55) 3 strict HSPU/HSPU 20 double under -2:00 rest- Amrap 4’ 2 overhead squat 6 HSPU/HRPU 20...
WOD 18/02 – CrossFit Marília

WOD 18/02 – CrossFit Marília

UNIDADE 1 3 rounds  16 s.t.o (95/65)(65/35) 10 Burpee Over Box 6 bar mu/pull up Skill Hang squat clean+front squat  4×1+2 UNIDADE 2 3 rounds (cap 15’) 20 wall ball (20/14) 15 pull up 15 box jump (m/b) 20 kb. Swing (24/16) Skill Squat snatch+hang...