crossfit crossfit198 coachtecomartins fitnesscommunity workout

Semana: 21/11/2016 – 26/11/2016
Segunda-feira, 21 de Novembro de 2016.
WOD 

5 Rounds

3 Pull Up Complex*

12 American Kettlebell Swing

15 “V” Sit Up
*1 Toe to Bar / 1 Chest to Bar / 1 Muscle Up

Terça-feira, 22 de Novembro de 2016.

Barbell’s Club

1×15 Clean

3×5 Clean

5×3 Clean

3×4 Clean Pull

3×4 Front Squat
WOD

AMRAP 10’

50 Double Unders

15 Air Squat

10 Push Up

5 Ring Dips
Quarta-feira, 23 de Novembro de 2016.

WOD:

27-21-15-9

Burpees

Row Calories

Russian Kettlebell

Sit Up
Quinta-feira, 24 de Novembro de 2016.

WOD:

EMOM 10’

3 Snatch Pull

3 High Pull

3 Power Snatch

(95/65lbs)
AMRAP 12’ or 10 Rounds

1 Back Thruster

2 Snatch Balance

3 Snatch

(95/65lbs)
AMRAP 10’

3 Snatch (155/105lbs)
Sexta-feira, 25 de Novembro de 2016.
WOD

Fight Gone Bad

1’ Wallball (20/14lbs)

1’ Sumo Deadlift High Pull (75/55lbs)

1’ Box Jump (20cm)

1’ Push Press (75/55lbs)

1’ Row Calories
Sábado, 26 de Novembro de 2016.

WOD:

3 Rounds

400mts Run

30 Back Squat (135/85lbs)
Extra: Rã