clean day

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

3x

10- medball clean

10- burpees

15- pull a part under hand

15- pull a part over hand

Weightlifting

EMOM 12´ @70-80% 1 RM clean

1 hang clean

1 full squat clean

1 front squat

Metcon

-Máx rep. em 3 minutosde Clean 40/30 RX+ 50/35

rest 1´

-Máx. rep em 3 minutos de Strict pull-up

rest 1´

-Máx cal em 3 minutos no remo

Metcon (AMRAP – Reps)

3 minutos

Máx Cleans 40/30 kg

RX+ 50/35kg

Pull-ups (máx rep strict em 3 minutos)

Metcon (Calories)

Máx calories em 3 minutos.

After Party

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips