CrossFit

Jump Lunges

BY 21 fevereiro 2018

Quarta-feira, 21 de fevereiro de 2018.
Title: Heavy Day 13092017
Score: Repetition (Jump Lunges)

Back Squat
5X9 – 3’/Round
(225/155lbs – 100/70kg)

Workout of The Day
8 Rounds
20” Double or Single Unders, 10”
20” Jump Lunges, 10”
20” Scissor, 10”IMG_9088

Semana 3
Programação (19/02/2018 – 24/02/2018)

Segunda-feira, 19 de fevereiro de 2018.
Title: CTM 11092017
Score: Time

5 Rounds – Time Cap: 20’
15 Overhead Squat (95/65lbs – 40/30kg)
3 Rope Climb

Terça-feira, 20 de fevereiro de 2018.
Title: CTM 12092017
Score: Repetition

2 Rounds of All

EMOM 5’
3 Split Jerk (135/95lbs – 60/40kg)

AMRAP in 5’
6 Ring Dips
9 Power Clean

Quarta-feira, 21 de fevereiro de 2018.
Title: Heavy Day 13092017
Score: Repetition (Jump Lunges)

Back Squat
5X9 – 3’/Round
(225/155lbs – 100/70kg)

Workout of The Day
8 Rounds
20” Double or Single Unders, 10”
20” Jump Lunges, 10”
20” Scissor, 10”

Quinta-feira, 22 de fevereiro de 2018.
Title: CTM 14092017
Score: Time

3 Rounds – Time Cap: 25’
500mts Row
30 Burpees
20 Pull Ups

Sexta-feira, 23 de fevereiro de 2018.
Title: CF198 Games Open 17.3
Score: Repetition (Hang Squat Clean)

AMRAP in 1’
Hang Squat Clean
RX: 155/105lbs – 70/45kg
Scale: 135/85lbs – 60/35kg

Sábado, 24 de fevereiro de 2018.
Title: Kelly
Score: Time

5 Rounds – Time Cap: 40’
400mts Run
30 Box Jump 24/20in
30 Wall Ball (20/14lbs – 9/6kg)

CrossFit

Pernas Fortes

BY 17 fevereiro 2018

Sábado, 17 de fevereiro de 2018.
Title: Heavy Nancy 09092017
Score: Time

WOD – time cap: 25’
5 Rounds
400mts Run
15 Back Squat (185/135lbs – 80/60kg)

ADAPTAÇÃO
400mts Run = 2’ Assault or 200 Single Unders

Sexta-feira, 16 de fevereiro de 2018.
Title: CF198 Games Open 17.2
Score: Repetition

“Com 3 é bem melhor”
AMRAP in 9’
9 Deadlift
12 Hand Release Push Up
15 Box Jump
RX
Deadlift; 155/105lbs – 70/45kg
Box Jump: 24/20in

Scale
Deadlift: 135/85lbs – 60/35kg
Box Jump: 20in (poderá ser feito “step up”)IMG_9025

CrossFit

Fat Burning

BY 15 fevereiro 2018

Quinta-feira, 15 de fevereiro de 2018.
Title: CTM 06092017
Score: Repetition (Sit Up)

4 Rounds
2’ Row, 15” rest
2’ Step Up (Box 20in, 75/55lbs – 35/25kg), 15” rest
2’ Sit Up, 15” rest

Quarta-feira, 14 de fevereiro de 2018.
Title: CTM 05092017
Score: Repetition (Pull Up)

5 Rounds
18 Russian Kettlebell Swing (32/24kg)
9 Front Squat (135/95lbs – 60/40kg)
Max. Pull Up
(4’/Rounds)

ADAPTAÇÃO
Pull Up = Pull Up com elásticoIMG_9015

Programa 12 Semanas – A
 
 
Semana 1
 
Programação da Semana (05/02/2018 – 10/02/2018)
 
 
Segunda-feira, 05 de fevereiro de 2018.
 
Title: CTM 28082017
 
Score: Rounds (bodyweight complex)
 
 
Workout of the Day
 
5 Rounds
 
2´Row
 
2´Bodyweight Complex
 
2´Double Unders
 
 
Bodyweight Complex: 2 Jump Lunges/4 Burpees/8 Mountain Climbers
 
Terça-feira, 06 de fevereiro de 2018.
 
Title: Chipper 29082017
 
Score: Time
 
 
Workout of the Day (time cap: 25´)
 
10 Power Snatch (135/95lbs – 60/40kg)
 
20 Box Jump 24/20in
 
30 American Kettlebell Swing 24/16kg
 
40 Wall Ball (20/14lbs – 9/6kg)
 
50 Jump Jack Squat
 
40 Wall Ball (20/14lbs – 9/6kg)
 
30 American Kettlebell Swing 24/16kg
 
20 Box Jump 24/20in
 
10 Power Snatch (135/95lbs – 60/40kg)
 
 
Quarta-feira, 07 de fevereiro de 2018.
 
Title: CTM 30082017
 
Score: Time
 
 
Workout of the Day (time cap: 18´)
 
In: 30 Chest to Bar Pull Up
 
5 Rounds
 
9 Hang Power Clean (135/95lbs – 60/40kg)
 
9 Handstand Push Up
 
Out: 30 Chest to Bar Pull Up
 
 
Quinta-feira, 08 de fevereiro de 2018.
 
Title: Heavy Day 31082017
 
Score: Repetition
 
 
Heavy Day
 
3X8 (3´/Round) Back Squat (225/155lbs – 100/70kg)
 
3X4 (2´/Round) Front Squat (225/155lbs – 100/70kg)
 
 
Workout of the Day
 
AMRAP in 12´
 
10 Deadlift (225/155lbs – 100/70kg)
 
15 Sit Up
 
 
Sexta-feira, 09 de fevereiro de 2018.
 
Title: Amor & Ódio
 
Score: Repetition
 
 
CF198 Games Open 17.1
 
AMRAP in 10´
 
10 Bar Facing Burpees
 
10 Power Snatch
 
RX: 75/55lbs – 35/25kg
 
Scale: 65/45lbs – 30/20kg
 
 
Sábado, 10 de fevereiro de 2018.
 
Title: CTM 02092017
 
Score: Rounds
 
 
AMRAP in 12´
 
30 Double Unders
 
3 Ring Muscle Up