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WOD 14/11 – CrossFit Marília

WOD 14/11 – CrossFit Marília

Sexta tem TREINÃO ESPECIAL galera! Vai ser demais. Junta seu trio e vem! 11h. UNIDADE 1 FOR TIME (cap 20’) 50-40-30-20-10 Du 100-200-300-400-500m Run 12/8Cal erg Skill Chest to bar pull ups EMOM 7’ pra quem já sabe. UNIDADE 2 FOR TIME 8 rounds (novo round a cada 2:30)...
WOD 13/11 – CrossFit Marília

WOD 13/11 – CrossFit Marília

Unidade 1 FOR TIME (cap 16’) 21-15-9-6-3 Hang power snatch (115/85)(95/65)(75/45) *apos cada round 6 strict HSPU-rx/ HSPU-int/ HRPU(10 reps)-sc Skill Emom 9’ (30”on-30”off) A-alternating v-up B-dynamic plank C-handstand hold Unidade 2 FOR TIME – duplas Amrap 7’...
WOD 12/11 – CrossFit Marília

WOD 12/11 – CrossFit Marília

Unidade 1 FOR TIME (cap 15’) Buy in: 400m run  2 rounds 10 Thruster (115/85)(75/55) 15 Toes to bar 20 Push up  25 burpee box jump over (m/b) Skill Power snatch+hang power snatch  4×1+2 Unidade 2 Amrap 15’ 9 burpee over bar 12 shoulder to overhead...

UNIDADE 1 EM DUPLAS Amrap 7’ 9/6 cal row (1 atleta) 12 shoulder to overhead (135/105)(95/65)  -3’ rest- Amrap 7’ 9/6 cal bike (1 atleta) 18 hang power clean (135/105)(95/65) Skill Front squat  4×5 UNIDADE 2 For time (cap 10’) 12-9-6-9-12 Clean...
WOD 07/10 – CrossFit Marília

WOD 07/10 – CrossFit Marília

UNIDADE 1 4 Rounds 3 Deadlift (110/80) (84/56) (51/38) 6 KB Swing (24/16) (20/12) (16/9) 3 Overhead Squat (61/38) (51/29) (42/20) 6 KB Snatch (24/16) (20/12) (16/9) Rest 2′ For Time 12 Deadlift 24 KB Swing 12 Overhead Squat 24 KB Snatch (Rx/Inter/Sc) Skill...
WOD 06/10 – CrossFit Marília

WOD 06/10 – CrossFit Marília

UNIDADE 1 Amrap 14′ Dupla 1:1  10/8 Cal Row  20 Box Jump Over 10/8 Cal Bike  20 Deficit Push Up 40 D.U / 60 S.U SKILL: 5 Sets de 1 Hang Power Clean + 1 Hang Squat Clean UNIDADE 2 6 Rounds  100m Run  10 Burpees Pull up / Burpees on...