17/11

80 burpees

Warm Up
3 Rounds

15 Kettlebell Halos
10 Windmills each Arm
5 Kettle Bell Snatch
(1.5/1 Pood)

Skill

Double Under Clinic

WOD

"Jumping Cleans!"

5 Rounds

35 Double Unders
2 Squat Cleans

Score is Load Lifted For Clean and Time

(15 Min Cap)

(Scaling Options Available From Your Coach In Class)

After Bash

Tabatta Squat Cleans 

(75/55)

01/11

63 Burpees

Warm Up

3 Rounds

CrossFit Warm Up

Overhead Squat
Pull Up
Ring Dip
Sit Up
Good Mournig
HSPU

Skill

Squat Clean

WOD

21-15-9

Squat Clean(50kg)
push-up

16' 33"

After Bash

50 Hollow Rocks

19/10

Warm Up 

50 burpees

Skill

Squat Clean

WOD

Five rounds for time of:

50kg Squat Clean 7 reps

14 Kettlebell Swings20kg

 

11'38"

After Bash

Shoulder Release

05/10

Desafio 100 dias de burpee - 36ºdia

Warm up:
Junk Yard Dog

Then...

 Work on a weakness...

Skill:

Squat Clean

WOD:

Find your 3 Rep Max Squat Clean

(10 Minutes to Establish) 

67,5 kg

 

"Clean up the ladder"

1 Sqaut Clean the first minute, 2 on the second, 3 on the third until you can no longer complete the number of Squat Cleans in that minute.

50kg

*Scaling Options Available in Class by Your Coach*

After Party:

Kettle Bell Swing Technique

dia 09/09

Desafio 100 dias de burpee - 10º dia.

Acumulados:55

Warm-up
Shouder mobility

3x
Hollow plank 20'
Superman 20'

SWOD (chikara crossfit)

Clean squat
5-3-2-1-1
50-60-65-68.5-70

After bash
3x
isometria 30' push-up 20'
isomatria 30' squat 20'

treino 26/08

WOD CFB
10-9-8-7-6-5-4-3-2-1
Puxada Alta-de-Terra (52,5kg)
1o Tempo de Arremesso Com Agachamento

tempo: 29'12"