Quinta-feira, 21 de fevereiro de 2019

NO SCORE

 

2500/2000mts Row or 10’

 

EMOM 10’

Para cada minuto fazer

1 Snatch High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Hang Snatch Squat 115/75lbs

 

5 Rounds or 10’

15 American Kettlebell Swing 24/16kg

15 Push Up

 

“SERÁ AGUARDADO O ANUNCIO DO CF GAMES OPEN 19.1 PARA A FINALIZAÇÃO DOS WORKOUT DE SEXTA E SÁBADO”

CrossFit

EMOM (ZÃO)

BY 20 fevereiro 2019

Quarta-feira, 20 de fevereiro de 2019.

NO SCORE

EMOM 30’

Minuto 1: 18 Bulgarian Split Squat 24/16kg (Leg/Round)

Minuto 2: 9 Deadlift 225/155lbs

Minuto 3: 12 Wall Ball 20/14lbs

CrossFit

METCON

BY 19 fevereiro 2019

Terça-feira, 19 de fevereiro de 2019.

SCORE: TIME

 

Time Cap: 40’

IN/OUT: 400mts Run

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

Jump Lunges (2X)

Burpees

 

Then

30-20-10

One Arm Kettlebell Thruster 24/16kg

Pull Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

Segunda-feira, 18 de fevereiro de 2019.

SCORE: Time

 

DT (Time Cap: 10’)

12 Deadlift

9 Hang Power Clean

6 Push Jerk 155/105lbs

 

5 Rounds or 10’

5 Front Squat 155/105lbs

10 Box Jump 30/24in

 

Terça-feira, 19 de fevereiro de 2019.

SCORE: TIME

 

Time Cap: 40’

IN/OUT: 400mts Run

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

Jump Lunges (2X)

Burpees

 

Then

30-20-10

One Arm Kettlebell Thruster 24/16kg

Pull Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

 

Quarta-feira, 20 de fevereiro de 2019.

NO SCORE

EMOM 30’

Minuto 1: 18 Bulgarian Split Squat 24/16kg (Leg/Round)

Minuto 2: 9 Deadlift 225/155lbs

Minuto 3: 12 Wall Ball 20/14lbs

 

Quinta-feira, 21 de fevereiro de 2019

NO SCORE

 

2500/2000mts Row or 10’

 

EMOM 10’

Para cada minuto fazer

1 Snatch High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Hang Snatch Squat 115/75lbs

 

5 Rounds or 10’

15 American Kettlebell Swing 24/16kg

15 Push Up

 

“SERÁ AGUARDADO O ANUNCIO DO CF GAMES OPEN 19.1 PARA A FINALIZAÇÃO DOS WORKOUT DE SEXTA E SÁBADO”

CrossFit

Saturday 198

BY 16 fevereiro 2019

Sábado, 16 de fevereiro de 2019.
Score: Time

Time Cap: 45’
400mts Run
40 Jump Lunges
40 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
30 Jump Lunges
30 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
20 Jump Lunges
20 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
10 Jump Lunges
10 Alternate Kettlebell Hang Clean & Jerk 16/08kg

Then
50 Burpees Box Jump Over 24/20in

Then
300 Double Unders or 900 Single Unders

CrossFit

Triple Trouble

BY 14 fevereiro 2019

Quinta-feira, 14 de fevereiro de 2019.
Score: TIME

Time Cap: 25’

3-6-9-12-15
Deadlift 225/155lbs
Box Jump 30/24in

Then
3 Rounds
15 Front Squat 135/95lbs
15 Toe To Bar

Then
150 Sit Ups

CrossFit

Heavy Day

BY 12 fevereiro 2019

Terça-feira, 12 de fevereiro de 2019.
NO SCORE

EMOM 10’
3 Hang Squat Clean 185/135lbs

5X2 Back Squat 255/175lbs
(2’/ROUND)

EMOM 10’
Progressão de Burpees
MINUTO/REPETIÇÕES
1/9, 2/10, 3/11, 4/12, 5/13, 6/14, 7/15, 8/16, 9/17, 10/18