CrossFit

SEMANA 11

BY 9 dezembro 2018

SEMANA 11

Segunda-feira, 10 de dezembro de 2018.

Score: No Score

 

3 Rounds or 6’

5 Push Jerk

7 Power Clean

9 Front Squat 95/65lbs

 

3 Rounds or 6’

3 Push Jerk

5 Power Clean

7 Front Squat 135/95lbs

 

3 Rounds or 6’

1 Push Jerk

3 Power Clean

5 Front Squat 185/135lbs

 

Terça-feira, 11 de dezembro de 2018.

Score: No Score

Blocos 1, 3, 5

3 Rounds or 4’

3 Strict Pull Up

9 Push Up

12 Jump Lunges

 

Bloco 2

5X3 Back Squat 275/205lbs (2’/Round)

 

Bloco 4

5X5 Deadlift 275/205lbs (2’/Round)

 

Quarta-feira, 12 de dezembro de 2018.

Score Time

IN: 1600mts Run

10-9-8-7-6-5-4-3-2-1

Burpees

Box Jump 24/20in

Sit Up

OUT: 300 Double Unders or 900 Single Unders

 

Quinta-feira, 13 de dezembro de 2018.

Score: Time

3 Rounds (Decrescente)

12/10/8 Power Snatch  135/95lbs

45/30/15 Wall Ball 20/14lbs

30/20/10 Calories Row

30/20/10 Dips

 

Sexta-feira, 14 de dezembro de 2018.

Score: Time

3-6-9-12-15-18

Hang Power Clean 135/95lbs

Toe to Bar

 

5X3 Front Squat 225/155lbs (2 Rounds/Min)

 

Sábado, 15 de dezembro de 2018.

Score: Time

 

2 Rounds de TUDO:

10-8-6-4-2

Sumô Deadlift High Pull 75/55lbs

Wall Ball 20/14lbs

Box Jump 24/20in

10-8-6-4-2

Push Press 75/55lbs

Calories Row

Sexta-feira, 07 de dezembro de 2018.

Snatch & OH Squat

Score: No Score

2 Rounds de TUDO

3 Rounds or 6’

10 Power Snatch 95/65lbs

10 Ring Dips

3 Rounds or 6’

10 Overhead Squat 95/65lbs

10 Pull Ups

CrossFit

Dear Coach

BY 6 dezembro 2018

Quinta-feira, 06 de dezembro de 2018.

Dear Coach 198

Score: Time

Time Cap: 25’

 

3 Rounds

20 Jump Lunges

20 Push Up

Then

5 Rounds

200mts Row

10 Back Squat 155/105lbs

30 Double Unders or 90 Single Unders

SEMANA 10

Segunda-feira, 03 de dezembro de 2018.

CFG Open 11.1

Score: Time

EMOM 10’

3 Hang Squat Clean 185/135lbs

 

CFG Open 11.1

7’ Burpees

 

Terça-feira, 04 de dezembro de 2018.

PULL

Score: Time

21-15-9 (Time Cap: 10’)

Deadlift 225/155lbs

Pull Up

 

Quarta-feira, 05 de dezembro de 2018.

IN & OUT

Score: Time

Time Cap: 21’

IN/OUT: 400mts Run

18-15-12-9-6-3

Push Press 95/65lbs

Box Jump 24/20in

Sit Up

 

Quinta-feira, 06 de dezembro de 2018.

Dear Coach 198

Score: Time

Time Cap: 25’

 

3 Rounds

20 Jump Lunges

20 Push Up

Then

5 Rounds

200mts Row

10 Back Squat 155/105lbs

30 Double Unders or 90 Single Unders

 

Sexta-feira, 07 de dezembro de 2018.

Snatch & OH Squat

Score: No Score

2 Rounds de TUDO

3 Rounds or 6’

10 Power Snatch 95/65lbs

10 Ring Dips

3 Rounds or 6’

10 Overhead Squat 95/65lbs

10 Pull Ups

 

Sábado, 08 de dezembro de 2018.

TEST OF FIT 03

Score: Time

3000mts Row

300 Double Unders or 900 Single Unders

3 Mile Run

CrossFit

METCON

BY 1 dezembro 2018

Sexta-feira, 30 de novembro de 2018.

METCON

Score: Time (time cap 40’)

6 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

Then

400mts Run (a cada round)

40-30-20-10

Burpees

Jump Lunges

 

Sábado, 01 de dezembro de 2018.

HEAVY DAY

Score: Time

5X3 Back Squat 225/155lbs (2’/round)

5X9 Deadlift 225/155lbs (2’/round)

10 Cyndi – Time Cap 12’

5 Pull Ups, 10 Push ups, 15 Air Squat

CrossFit

Sexta-feirou!!!!

BY 30 novembro 2018

Sexta-feira, 30 de novembro de 2018.

METCON

Score: Time (time cap 40’)

6 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

Then

400mts Run (a cada round)

40-30-20-10

Burpees

Jump Lunges