Sábado, 13 de abril de 2019.
Score: TIME

Time Cap: 35’
3 Rounds
400mts RUN
10 Back Squat 185/135lbs

Then
3 Rounds
15 Deadlift 185/135lbs
15 Handstand Push Up

Then
15 Hang Squat Clean 185/135lbs

CrossFit

KAREN

BY 12 abril 2019

Sexta-feira, 12 de abril de 2019.
Score: TIME (Karen)

2500/2225mts Row or 10’

EMOM 10’
Minuto 1: 15 American Kettlebell Swing 24/16kg
Minuto 2: 30 Double Unders or 60 Single Unders

KAREN (time cap 10’)
150 Wall Ball 20/14lbs

CrossFit

Snatch

BY 11 abril 2019

Quinta-feira, 11 de abril de 2019.
NO SCORE

2 Rounds of ALL

EMOM 5’
3 Hang Power Snatch 135/95lbs

3 Rounds or 5’
10 Toe To Bar
10 Box Jump 30/24in

Segunda-feira, 08 de abril de 2019.

NO SCORE

 

2 Rounds of ALL

 

1000mts ROW or 5’

 

EMOM 5’

Round 1: 3 Push Jerk 155/105lbs

Round 2: 3 Split Jerk 155/105lbs

 

60 Reps or 5’

Round 1: Chest to Bar Pull Up

Round 2: Ring Dips

 

Terça-feira, 09 de abril de 2019.

Score: TIME

Time Cap: 30’

200 Jump Lunges

1600mts RUN

50 Burpees

150 Sit Up

300 Double Unders or  900 Single Unders

 

Quarta-feira, 10 de abril de 2019.

HEAVY DAY

 

EMOM 10’

1 a 3 Squat Clean 225/155lbs

 

5X5 Back Squat 225/155lbs (2’/Round)

 

TABATA –  Push Up

 

Quinta-feira, 11 de abril de 2019.

NO SCORE

 

2 Rounds of ALL

 

EMOM 5’

3 Hang Power Snatch 135/95lbs

 

3 Rounds or 5’

10 Toe To Bar

10 Box Jump 30/24in

 

Sexta-feira, 12 de abril de 2019.

Score: TIME (Karen)

 

2500/2225mts Row or 10’

 

EMOM 10’

Minuto 1: 15 American Kettlebell Swing 24/16kg

Minuto 2: 30 Double Unders or 60 Single Unders

 

KAREN (time cap 10’)

150 Wall Ball 20/14lbs

 

Sábado, 13 de abril de 2019.

Score: TIME

 

Time Cap: 35’

3 Rounds

400mts RUN

10 Back Squat 185/135lbs

 

Then

3 Rounds

15 Deadlift 185/135lbs

15 Handstand Push Up

 

Then

15 Hang Squat Clean 185/135lbs

CrossFit

METCON

BY 6 abril 2019

Sábado, 06 de abril de 2019.

Score: REPS

 

2500/2000mts ROW or 10’

 

AMRAP in 10’

8 MedBall Clean

10 Push Up

12 Sit Up

 

EMOM 10’

Minuto 1: 10 Pull Up

Minuto 2: 10 Pistol

CrossFit

Chipper

BY 5 abril 2019

Sexta-feira, 05 de abril de 2019.

Score: TIME

Time Cap: 22’

15 Power Snatch 135/95lbs

400mts RUN

30 Clean & Jerk 135/95lbs

400mts RUN

15 Power Snatch 135/95lbs