1Y

Aquecimento: 3' Jump Rope + 3x ( 10 Squats + 10 Push-ups + 10 Sit-ups + 10 Back Extensions + 20'' Samson Stretch)

Força:
Block Snatch (mid-thigh) 3x3
Floating Snatch 3x5
Snatch Segment Deadlift (2'' pause knee) 3x4

WOD

Rest

" Push Yourself Beyond Limits "

SC

Aquecimento: Crossfit Warm-up + Mobilidade

Força:
Push Press + Power Jerk  + Jerk - 3x (1-1-1)
Mid-Hang Power Snatch 3x5
Front Squat 3x3

WOD

6 Squat Clean (50 Kgs)

12 Handstand Push-ups

5 Squat Clean (50 Kgs)

10 Handstand Push-ups

4 Squat Clean (50 Kgs)

8 Handstand Push-ups

3 Squat Clean (50 Kgs)

6 Handstand Push-ups

2 Squat Clean (50 Kgs)

4 Handstand Push-ups

1 Squat Clean (50 Kgs)

2 Handstand Push-ups

Adaptações: Baixar carga do Squat Clean / Handstand Push-ups com pés na box ou diamond push-ups

" Push Yourself Beyond Limits "

HPS

Aquecimento: Run 1,2 Km + 3x (15 Swing Ktb + 15 Push-ups Paralletes + 15 Good Morning)

Força:
Block Clean (mid-thigh) - 3x3
Floating Clean Pull - 3x5
Clean Segment Deadlift (Knee 2 seg pause) - 3x4

WOD

3 Rondas

 5 Hang Power Snatch (40 Kgs)
15 Box Jumps (60 cm)

75 Double-Unders
 

Adaptações: Baixar carga no Hang Power Snatch / Box Jumps mais baixo / Double-unders pelo triplo dos saltos simples

" Push Yourself Beyond Limits "

Kid

Rest Day 

" Push Yourself Beyond Limits "

C&J

Aquecimento: 4x 20 Mts Bear Crawl + 10 Inverted Burpees + 10 Box Jumps (60 cm)

Força: 
1 RM Snatch
1 RM Clean and Jerk
1 RM Front Squat

WOD

5 Rondas

6 Clean and Jerk (50 kgs)
10 Toes-to-bar
10 Burpees

Adaptações: Baixar a carga do C&J / Toes-to-bar por knees-to-elbows ou V-ups / 

" Push Yourself Beyond Limits "

5KM

WOD

5 Km Run

" Push Yourself Beyond Limits "

13.06

Aquecimento: 2x (Row 500 mts + 25 Burpees) + Mobilidade

Força:
Snatch 1x8 (50%)
Clean and Jerk 1x6 (60%)
Box Jump 4x2

WOD

4 Rondas

50 Double-Unders
25 Push-ups
10 Box Jumps (70 cm)

Adaptações: Fazer o triplo em saltos normais (150 saltos) / Box Jump mais baixo

" Push Yourself Beyond Limits "