CrossFit

HEAVY DAY

BY 31 outubro 2017

Terça-feira, 31 de outubro de 2017.
Title: Barbell’s Club
Score: Load
EMOM 15′
Minuto 1: 15 V Sit
Minuto 2: 6 Snatch High Pull
(185/135lbs – 80/60kg)
Minuto 3: 9 Box Jump 30/24
Deadlift
5X6 – 2 minutos/round
(315/225lbs – 140/100kg)

 

Segunda-feira, 30 de outubro de 2017.
Title: CTM 05062017
Score: Time
WOD (time cap 15′)
5 Rounds
30 Jump Step Up
9 Hang Clean Complex
9 Handstand Push Up
Hang Clean Complex
(135/95lbs – 60/40kg)
3 Hang Clean High Pull
3 Hang Power Clean
3 Hang Squat Clean
Terça-feira, 31 de outubro de 2017.
Title: Barbell’s Club
Score: Load
EMOM 15′
Minuto 1: 15 V Sit
Minuto 2: 6 Snatch High Pull
(185/135lbs – 80/60kg)
Minuto 3: 9 Box Jump 30/24
Deadlift
5X6 – 2 minutos/round
(315/225lbs – 140/100kg)
Quarta-feira, 01 de novembro de 2017.
Title: CTM 07062017
Score: Repetição
AMRAP 5′
4 Pistols
6 Push Up
8 Sit Up
5 Rounds (time cap: 20′)
10 Back Squat
(135/95lbs – 60/40kg)
300mts Row
1′ Rest
Front Squat
(225/155lbs – 100/70kg)
5X6 – 2 minutos/round
Quinta-feira, 02 de novembro de 2017.
FERIADO
Sexta-feira, 03 de novembro de 2017.
Title: Barbell’s Club
Score: No Score
EMOM 5′
3 Power Snatch
(135/95 – 60/40kg)
EMOM 9′
Minuto 1: 20 Jump Lunges
Minuto 2: 15 American Kettlebell Swing 24/16kg
Minuto 3: 10 Box Jump
EMOM 5′
3 Power Snatch
(135/95 – 60/40kg)
Sábado, 04 de novembro de 2017.
Title: Triple Fucking Three
Score: Time
WOD – (time cap: 50′)
10 Rounds
300mts Row
30 Double Unders or 60 Single Unders
400mts RunIMG_6435

CrossFit

Meeting Diane

BY 25 outubro 2017

Quarta-feira, 25 de outubro de 2017.
Title: Barbell’s Club & Diane
Score: Time
EMOM 10′
(115/75lbs – 50/30kg)
Para cada minuto 2 Rounds
1 Snatch High Pull
1 Hang Power Snatch
1 Overhead Squat
Diane
(225/155lbs – 100/70kg)
21-15-9
Deadlift
Handstand Push Upimg_8582.jpg
Terça-feira, 24 de outubro de 2017.
Title: CTM 30052017
Score: Rounds
AMRAP 5′
10 Calories Row
10 Russian Kettlebell Swing 24/16kg
10 Burpees
10 Box Jump 20inch
10 Jump Lunges
1′ Rest
AMRAP 5′
9 Calories Row
9 Russian Kettlebell Swing 24/16kg
9 Burpees
9 Box Jump 20inch
9 Jump Lunges
1′ Rest
AMRAP 5′
8 Calories Row
8 Russian Kettlebell Swing 24/16kg
8 Burpees
8 Box Jump 20inch
8 Jump Lunges
1′ Rest
AMRAP 5′
7 Calories Row
7 Russian Kettlebell Swing 24/16kg
7 Burpees
7 Box Jump 20inch
7 Jump Lunges
1′ Rest
AMRAP 5′
6 Calories Row
6 Russian Kettlebell Swing 24/16kg
6 Burpees
6 Box Jump 20inch
6 Jump Lunges

IMG_2251

Segunda-feira, 23 de outubro de 2017.
Title: Barbell’s Club 29052017
Score: No Score
5 Rounds – 3′ para cada Round
(135/95lbs – 60/40kg)
9 Deadlift
6 Hang Power Clean
3 Thruster
5 Rounds – 2′ para cada Round
(225/155lbs – 100/70kg)
9 Back Squat img_8561.jpg
4ª Semana
Programação da Semana (23/10 – 28/10/17)
Segunda-feira, 23 de outubro de 2017.
Title: Barbell’s Club 29052017
Score: No Score
5 Rounds – 3′ para cada Round
(135/95lbs – 60/40kg)
9 Deadlift
6 Hang Power Clean
3 Thruster
5 Rounds – 2′ para cada Round
(225/155lbs – 100/70kg)
9 Back Squat
Terça-feira, 24 de outubro de 2017.
Title: CTM 30052017
Score: Rounds
AMRAP 5′
10 Calories Row
10 Russian Kettlebell Swing 24/16kg
10 Burpees
10 Box Jump 20inch
10 Jump Lunges
1′ Rest
AMRAP 5′
9 Calories Row
9 Russian Kettlebell Swing 24/16kg
9 Burpees
9 Box Jump 20inch
9 Jump Lunges
1′ Rest
AMRAP 5′
8 Calories Row
8 Russian Kettlebell Swing 24/16kg
8 Burpees
8 Box Jump 20inch
8 Jump Lunges
1′ Rest
AMRAP 5′
7 Calories Row
7 Russian Kettlebell Swing 24/16kg
7 Burpees
7 Box Jump 20inch
7 Jump Lunges
1′ Rest
AMRAP 5′
6 Calories Row
6 Russian Kettlebell Swing 24/16kg
6 Burpees
6 Box Jump 20inch
6 Jump Lunges
Quarta-feira, 25 de outubro de 2017.
Title: Barbell’s Club & Diane
Score: Time
EMOM 10′
(115/75lbs – 50/30kg)
Para cada minuto 2 Rounds
1 Snatch High Pull
1 Hang Power Snatch
1 Overhead Squat
Diane
(225/155lbs – 100/70kg)
21-15-9
Deadlift
Handstand Push Up
Quinta-feira, 26 de outubro de 2017.
Title: CTM 01062017
Score: Time
5 Rounds – Time Cap: 25′
6 Front Squat
 (185/135lbs – 80/60kg)
30 Wall Ball (20/14lbs – 9/6kg)
3 Rope Climb
Sexta-feira, 27 de outubro de 2017.
Title: CTM 02062017
Score: Time
2 Rounds – Time Cap: 30′
1000mts Row
4 Rounds
30 Double Unders or 60 Single Unders
15 V Sit Up
5 Rounds
5 Pull Up
10 Push
15 Air Squat
Sábado, 28 de outubro de 2017.
Title: CTM 03062017
Score: Time
400mts Run
Isabel
400mts Run
Grace
400mts Run
5 Rounds
6 Hang Clean High Pull
(135/95lbs – 60/40kg)
9 Ring Dips
Notas:
Isabel
30 Snatch (135/95lbs – 60/40kg)
Grace
30 Clean & Jerk
 (135/95lbs – 60/40kg)_MG_1502