CrossFit

SNATCH COMPLEX

BY 19 novembro 2018

Segunda-feira, 19 de novembro de 2018.

HEAVY PULL

Score: No Score

EMOM 30’

Minuto 1: 25 Sit Up

Minuto 2: Snatch Complex 115/75lbs

Minuto 3: 12 Ring Dips

 

Snatch Complex = 1 Snatch High Pull, 2 Hang Power Snatch, 2 Overhead Squat

SEMANA 7

Segunda-feira, 12 de novembro de 2018.

METCON

Score: Time (time cap: 35’)

3 Rounds

400mts Run

20 Russian Kettlebell 24/16kg

15 Pull Up

Then

10 Rounds

9 Burpees

30 Double Unders or 60 Single Unders

Then

1000mts Row

 

Terça-feira, 13 de novembro de 2018.

LIGHT OLYMPIC LIFT

Score: Time

EMOM 10’

Minuto 1: 3 Power Snatch 135/95lbs

Minuto 2: 3 Power Jerk 135/95lbs

 

WOD – Time Cap 15’

3-6-9-12-15-18

Power Clean 135/95lbs

Box Jump 24/20in

 

Quarta-feira, 14 de novembro de 2018.

HEAVY DAY

Score: Time

7X2 Front Squat 255/165lbs (2’/Round)

Then

3 Rounds – Time Cap 20’

30 Lunges 95/65lbs

50 Sit Ups

5 Rope Climb

 

Quinta-feira, 15 de novembro de 2018.

METCON

Score: Rounds

AMRAP in 20’

15 Calories Row

30 Jump Step Up

15 Wall Ball 20/14lbs

30 Mountain Climbers

15 Push Up

 

(FERIADO – aulas: 8, 9, 10 e 11 horas)

 

Sexta-feira, 16 de novembro de 2018.

LIGHT OLYMPIC LIFT

Score: No Score

EMOM 30’

Minuto 1: 15 V Sit Up

Minuto 2: 5 Hang Bear Complex 95/65lbs

Minuto 3: 3 Bar Muscle Up

 

Sábado, 17 de novembro de 2018.

TEST OF FIT #2

Score: Time (time cap 7’)

21-15-9

Deadlift 225/155lbs

Burpees

SEMANA 8

Segunda-feira, 19 de novembro de 2018.

HEAVY PULL

Score: No Score

EMOM 30’

Minuto 1: 25 Sit Up

Minuto 2: Snatch Complex 115/75lbs

Minuto 3: 12 Ring Dips

 

Snatch Complex = 1 Snatch High Pull, 2 Hang Power Snatch, 2 Overhead Squat

 

Terça-feira, 20 de novembro de 2018.

PUSH

Score: Time

10 Rounds – Time Cap 35’

6 Jerk Complex 95/65lbs

9 Chest to Bar Pull Up

12 Calories Row

 

Jerk Complex = 3 Rounds, 1 Power Jerk, 1 Split Jerk

 

(FERIADO – aulas 8,9,10,11hs)

 

Quarta-feira, 21 de novembro de 2018.

METCON

Score: Time (time cap 30’)

1600mts Run

Annie

50-40-30-20-10

Double Unders

Sit Up

(Single Unders 3X)

 

Then

50 Burpees Box Jump Over 24/20in

 

Quinta-feira, 22 de novembro de 2018.

HEAVY DAY

Score: No Score

EMOM 30’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 12 One Arm Kettlebell Overhead Lunges 16/08kg

Minuto 3: 15 Push Up

 

Sexta-feira, 23 de novembro de 2018.

HEAVY PULL

Score: Time (time cap: 35’)

2500/2000mts Row

5 Rounds

9 Hang Power Clean 135/95lbs

12 Toe to Bar

5 Rounds

12 Deadlift 135/95lbs

12 Box Jump 24/20in

Sábado, 24 de novembro de 2018.

PUSH

Score: Time (time cap: 30’)

IN/OUT: 30 Push Press 75/55lbs

5 Rounds

6 Handstand Push Up

9 Hang Power Snatch

15 Wall Ball 20/14lbs

CrossFit

ROPE CLIMB

BY 14 novembro 2018

Quarta-feira, 14 de novembro de 2018.

HEAVY DAY

Score: Time

7X2 Front Squat 255/165lbs (2’/Round)

Then

3 Rounds – Time Cap 20’

30 Lunges 95/65lbs

50 Sit Ups

5 Rope Climb

Terça-feira, 13 de novembro de 2018.

LIGHT OLYMPIC LIFT

Score: Time

EMOM 10’

Minuto 1: 3 Power Snatch 135/95lbs

Minuto 2: 3 Power Jerk 135/95lbs

 

WOD – Time Cap 15’

3-6-9-12-15-18

Power Clean 135/95lbs

Box Jump 24/20in

CrossFit

METCON

BY 12 novembro 2018

Segunda-feira, 12 de novembro de 2018.

METCON

Score: Time (time cap: 35’)

3 Rounds

400mts Run

20 Russian Kettlebell 24/16kg

15 Pull Up

Then

10 Rounds

9 Burpees

30 Double Unders or 60 Single Unders

Then

1000mts Row