workout of the day
Monday 180917
10 rounds por tempo de:
10 back squats
100-m sprint
Descanse 30 segundos.
Homens: 61kg.
Mulheres: 43 kg.
Deslize para opções de adaptação.
Poste seu tempo nos comentários.
Adaptando esse WOD
Cada round desse treino é um tiro curto. Reduza a carga no agachamento para que seja capaz de fazer cada round sem quebrar e ainda correr forte.
Opção Intermediária
10 rounds por tempo de:
10 back squats
100-m sprint
Descanse 30 segundos.
Homens: 52 kg.
Mulheres: 34 kg.
Opção Iniciante
7 rounds por tempo de:
10 back squats
100-m sprint
Descanse 30 segundos.
Homens: 30 kg.
Mulheres: 20 kg.
CrossFit Courses - Sept. 10 - 16, 2018
CrossFit Level 1 Certificate Course - CrossFit Ten500 (10500), Bangkok, Thailand
CrossFit Level 1 Certificate Course - Myleo CrossFit, Berlin, Germany
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CrossFit Level 1 Certificate Course - CrossFit Costa Mesa, Costa Mesa, CA
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CrossFit Level 1 Certificate Course - Front Range CrossFit, Denver, CO
CrossFit Flexibility Course - CrossFit Floripa, Florianopolis, Brazil
CrossFit Level 1 Certificate Course - CrossFit EaDo, Houston, TX
CrossFit Level 1 Certificate Course - Port Tower CrossFit, Kobe, Japan
CrossFit Level 1 Certificate Course - CrossFit Central Manchester, Manchester, UK
CrossFit Level 2 Certificate Course - Reebok CrossFit YUL, Montreal, QC
CrossFit Level 1 Certificate Course - CrossFit 19.05, Moscow, Russia
CrossFit Level 2 Certificate Course - CrossFit TriBeCa, New York, NY
CrossFit Level 2 Certificate Course - CrossFit Independence, Orlando, FL
CrossFit Level 1 Certificate Course - Barrio 12 CrossFit, San Juan, Puerto Rico
CrossFit Level 1 Certificate Course - CrossFit Little Hell, Roma, Italy
CrossFit Level 1 Certificate Course - CrossFit Yas, Abu Dhabi, UAE
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CrossFit Level 2 Certificate Course - CrossFit SpearHead, Holladay, UT
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CrossFit Level 2 Certificate Course - CrossFit 33400, Tampere, Finland
CrossFit Level 1 Certificate Course - Feng CrossFit, Taipei, Taiwan
CrossFit Level 2 Certificate Course - CrossFit Vauxhall, London, UK
CrossFit Level 1 Certificate Course - CrossFit ONE Nation Waltham, Waltham, MA
CrossFit Level 1 Certificate Course - Undefeated CrossFit, Winnipeg, MB
CrossFit Level 1 Certificate Course - CrossFit Kekaha, Kekaha, United States