WOD

BarsNRIngs – BNR BARBELL

Weightlifting

Jerk Drop (5×2)

Split Jerk (3×3 2×2 1×1)

Clean Pull + Clean (6×1+1)

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8′:

Min 1: 5 shoulder dislocation PVC + anilha

Min 2: 15 balanços canoinhas

Min 3: 15 balanços superman

Min 4: 10 body row

Weightlifting

Pause Snatch (EMOM 7′ 2 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 7′:

3 OHS 70-45kg

10 strict pull up

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

5 flexões dos joelhos em ponte nas argolas baixas

10 pull over com band

10 pike compression

Gymnastics

Toes-To-Bar (Técnica)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10′:

10 deadlift 80 kg-55 kg

10 toes to bar

10 box jump 24″-20″

BarsNRIngs – BNR BARBELL

Weightlifting

Hang Snatch + Snatch (7×1+1)

Panda Pull (5×3)

Sott’s Press (5×5)

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 7′:

30″ cat stretch na bola

30″ prancha em canoinha com mãos na parede

5 cada lado CAR’s hidrante

Weightlifting

Back Squat (5×3 pausa 3″ descida + 3″ pausa embaixo)

Metcon

Metcon (AMRAP – Reps)

4 x:

min.1 Máx. Overhead lunge anilha 20-15 kg

min. 2 – máx. dumbbell hang clean 22.5 – 15 kg

min. 3 – Máx. sit ups

min. 4 – rest…

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 10′:

5 rotação de quadril 90-90

10 cada lado metros de deslocamento lateral com mini band

30″ agachamento no poste

5 blobet squat com pausa de 5″ embaixo

Weightlifting

Back Squat (5×3 3″ descida + 3″ pausa embaixo RPE 6-7)

Metcon

Metcon (Time)

Em quarteto

8 Rounds:

12 synchro hand release push up

12 synchro sit ups

12 synchro zercher squat 20 – 15 kg

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 8′:

5 cada lado bottom up ktb press

10 mts andar de minhoca

15 balanços de superman

10 mts andar de urso

Weightlifting

Push Jerk (6×3)

Metcon

Metcon (Time)

5 Rounds:

6 STOH 70 – 50 kg

15 burpees

20 jumping lunges

rest 1′

Time cap: 15′

BarsNRIngs – BNR BARBELL

Weightlifting

Snatch Balance (5×3)

Hang Snatch + Snatch (6×2)

Pause Snatch Pull + Snatch Pull (6×1+1)

3×1 80% 3×1 90%

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 alongamentos do gato e da vaca

10 skipping em prancha

1 wall walk

Gymnastics

Rings Push-ups ( EMOM 10 ‘: impar: 5 RPU; Par: Planche lean 20″)

Metcon

Metcon (Time)

2 Rounds:

400 mts run

30 dumbbell push press 22.5-15 kg alternar a cada 5 reps

Time cap: 7′

BarsNRIngs – BNR BARBELL

Weightlifting

3 Position Clean (7×1)

Split Jerk (5×3)

Pause Clean Pull (5×2)