Terça-feira, 22 de maio de 2018.
Title: UPPERBODY22052018
Score: Time
EMOM 15’
Minuto 1: 9 Push Press
Minuto 2: 9 Ring Dips
Minuto 3: 9 Push Up

WOD – Time Cap 12’
10-9-8-7-6-5-4-3-2-1
Pull Up
Sit Up
Air Squat

“Night Run 20hs”

Segunda-feira, 21 de maio de 2018.
Title: SQUAT21052018
Score: No Score
EMOM 30’
Minuto 1: Clean Complex
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Box Jump 30/24lbs

Clean Complex
1 Clean High Pull
2 Hang Power Clean
3 Front Squat 185/135lbs

SEMANA 4
Programação da Semana – 21/05 a 25/05/2018
Segunda-feira, 21 de maio de 2018.
Title: SQUAT21052018
Score: No Score
EMOM 30’
Minuto 1: Clean Complex
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Box Jump 30/24lbs
 
Clean Complex
1 Clean High Pull
2 Hang Power Clean
3 Front Squat 185/135lbs
 
Terça-feira, 22 de maio de 2018.
Title: UPPERBODY22052018
Score: Time
EMOM 15’
Minuto 1: 9 Push Press
Minuto 2: 9 Ring Dips
Minuto 3: 9 Push Up
 
WOD – Time Cap 12’
10-9-8-7-6-5-4-3-2-1
Pull Up
Sit Up
Air Squat
 
“Night Run 20hs”
 
Quarta-feira, 23 de maio de 2018.
Title: METCON23052018
Score: Time
5 Rounds – Time Cap 35’
400mts Row
20 Burpees
30 Kettlebell Step Up 32/24kg
 
Quinta-feira, 24 de maio de 2018.
Title: HEAVYPULL24052018
Score: No Score
EMOM 30’
Minuto 1: 5 Power Snatch 135/95lbs
Minuto 2: 15 American Kettlebell Swing 24/16kg
Minuto 3: 20 Sit Up
 
Sexta-feira, 25 de maio de 2018.
Title: SQUAT25052018
Score: Time
Benchmark BRIAN
3 Rounds
5 Rope Climb
25 Back Squat 185/135lbs
(400mts de corrida a cada Round)
 
“Night Bike 19hs30m”
 
Sábado, 26 de maio de 2018.
Title: UPPERBODY26052018
Score: Time
Benchmark DT
5 ROUNDS
12 Deadlift
9 Hang Power Clean
6 Push Jerk 155/105lbs
 
“Comp Train 11-13hs : DOUBLE DT”

CrossFit

PIZZA

BY 18 maio 2018

Sexta-feira, 18 de maio de 2018.
Title: METCON18052018
Score: Repetition
5 Rounds
1’ Calories Row
1’ Burpees
1’ Box Jump 20in
1’ American Kettlebell Swing 24/16kg
1’ Double Unders
1’ REST

“WOD PIZZA – 21hs”

Quinta-feira, 17 de maio de 2018.
Title: HEAVYDAY17052018
Score: No Score
5X6 Back Squat 225/155lbs (2’/Round)
EMOM 15’
Minuto 1: 40 Scissor
Minuto 2: 16 Lunges – Barra (Back Position)
Minuto 3: 15 Kettlebell Front Squat 24/16kg

Terça-feira, 15 de maio de 2018.
Title: HEAVYPULL15052018
Score: No Score
EMOM 10’
Para cada minuto de 1 a 3 Rounds
Snatch Deadlift
Snatch High Pull
Power Snatch 95/65lbs
EMOM 15’
Minuto 1: 35 Double Unders or 70 Single Unders
Minuto 2: 12 Burpees
Minuto 3: 18 Sit Ups

“NIGHT RUN – 20HS”