21/11

83 Burpees
Find 1RM BeNCH PRESS 
80-82,5-85

Warm Up
3 Rounds

5 Strict Pull Ups
5 Strict Ring Dips
10 Hallow Rocks
15 Over Head Squat (PVC)

Skill

Muscle Ups

WOD

"Jackie"

Row 1000m
50 Thrusters (45lb)
30 Pull ups

14'58"

11/11

73 burpees


Crossfit Total

1RM
-back squat* 80-90-95-100-105-107,5-110-115
-press 40-42,5-45-47,5-50
-Deadlift 120-125-130-135-140-145-147.5-150-152,5-155

total:310 kg

08/11

Warm Up
70 burpee

400m run

10 Minutes to find your 1 Rep Max Deadlift 

120-130-132,5-135-137,5-140-142,5-145

WOD

30-20-10

Deadlifts BW (87,5/kg)

wall ball (10kg)

03/11

burpees

DL 1RM
130kg

23/09

Desafio 100 dias de burpee - 24º dia

Warm-up
400m run
30 pass over
30 figure 8
30 scorpion streatch
400m run

time:8'20"

WOD:
 

10 min worth of 5x3 Weighted push ups 14, 20, 30.40.50 (2rep.)

then ...

In 15 Minutes find 1 Rep Max Jerk

(min. 50kg, máx 75kg)