WOD 09.03.18 & 18.3 CF Games Open
SWOD
A: 3 POSITION CLEAN
(FLOOR / BELOW KNEE / MID TIGH)
3X (1+1+1) (50% - 60%)
REST AS NEEDED
B: 3X 5 PUSH JERK
WORKOUT OF DAY
EM 8 MINUTOS
4 ROUNDS
8 POWER CLEANS (95/65)
8 C2B PULL-UPS
8 SHOULDER TO OVERHEAD (95/65)
REMAIN TIME, AMRAP OF:
8 THRUSTERS (95/65)
4 BAR MUSCLE-UPS
18.3 - Standards
WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Dry Run : app SugarWOD e WhiteBoard no Box
CROSSFIT GAMES OPEN 2018
As inscrições iniciam no dia 11/01/2018 , com o valor de U$ 20,00 pelo site games.crossfit.com
As datas de lançamentos dos workouts serão:
18.1- 22 a 26 de Fevereiro
18.2- 01 a 05 de Março
18.3- 8 a 12 de Março
18.4- 15 a 19 de Março
18.5- 22 a 26 de Março
Não fique de fora da diversão !
Bons Treinos, 3,2,1...Go !!!
R. Dr. Carvalho de Mendonça, 182 - Encruzilhada - Santos / (13) 3221-1128
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