Terça-feira, 21 de novembro de 2017.

Title: CTM 27062017

Score: Time (Annie)

EMOM 10′

3 Hang Squat Clean 

(185/135lbs – 80/60kg)

 

Annie (time cap: 10′)

50-40-30-20-10

Double Unders

Sit Up

Back Squat 

5X5 – 2’/Round

(275/185lbs – 120/80kg)IMG_7720

8ª Semana

Programação da Semana (20/11/2017 – 25/11/2017)

Segunda-feira, 20 de novembro de 2017.

FERIADO 

Terça-feira, 21 de novembro de 2017.

Title: CTM 27062017

Score: Time (Annie)

EMOM 10′

3 Hang Squat Clean 

(185/135lbs – 80/60kg)

 

Annie (time cap: 10′)

50-40-30-20-10

Double Unders

Sit Up

Back Squat 

5X5 – 2’/Round

(275/185lbs – 120/80kg)

Quarta-feira, 22 de novembro de 2017.

Title: CTM 28063017

Score: Rounds

AMRAP in 20′ 

6 Push Jerk (155/105lbs – 70/45kg)

2 Rounds

6 Pull Ups

9 Burpees 

12 Jump Lunges 

Extra:

3X15 Bent Row (155/105lbs – 70/45kg)

Quinta-feira, 23 de novembro de 2017.

Title: CTM 29062017

Score: No Score

2 Rounds of all:

EMOM 5′

6 Snatch High Pull

(185/135lbs – 80/60kg)

AMRAP in 5′

15 American Kettlebell Swing (24/16kg)

20 Alternate V Sit Up

Sexta-feira, 24 de novembro de 2017.

Title: CTM 30062017

Score: Time (Karen)

EMOM 10′

Para cara minuto fazer

1 Clean High Pull

2 Hang Power Clean 

3 Front Squat 

(155/105lbs – 70/45kg)

Karen (time cap: 10′)

150 Wall Ball 

(20/14lbs – 9/6kg)

2500mts Row or 10′

Sábado, 25 de novembro de 2017.

Title: CTM 01072017

Score: Time

5 Rounds

400mts Run 

15 Push Press (95/65lbs – 40/30kg)

6 Ring Muscle Up

IMG_7744

Quarta-feira, 15 de novembro de 2017.
Title: Heavy Day 21062017
Score: Load

Deadlift (3′ para cada Round)
5-5-5-5-5

BOX Academia 1 (Crossfit 198)
Rua Padre Manoel de Paiva 198

Aulas/Horários
8 – 9 – 10 – 11 horasIMG_6794

ec2042dd-e4f3-4121-b13d-c626de4b114e7ª Semana
(Programação de 13/11/17 a 18/11/17)

Segunda-feira, 13 de novembro de 2017.
Title: CTM 19062017
Score: Time

5 Rounds (time cap: 20′)
3 Legless Rope Climb
6 Front Squat
(185/135lbs – 80/60kg)
12 Ring Dips

Terça-feira, 14 de novembro de 2017.
Title: CTM 20062017
Score: No Score

EMOM 10′
Minuto 1: 3 Press
(155/105lbs – 70/45kg)
Minuto 2: 10 (5/5) Pistols (24/16kg)
Quarta-feira, 15 de novembro de 2017.
Title: Heavy Day 21062017
Score: Load

Deadlift (3′ para cada Round)
5-5-5-5-5

BOX Academia 1 (Crossfit 198)
Rua Padre Manoel de Paiva 198

Aulas/Horários
8 – 9 – 10 – 11 horas

Quinta-feira, 16 de novembro de 2017.
Title: CTM 22062017
Score: Repetition

AMRAP in 10 minutes
3-6-9-12-15-18-…
Hang Squat Snatch
(135/95lbs – 60/40kg)
Toe to Bar

Sexta-feira, 17 de novembro de 2017.
Title: CTM 23062017
Score: Time

Time Cap: 15′

In: 100 Double Unders/300 Single Unders

10-9-8-7-6-5-4-3-2-1
Box Jump
Burpees
Sit Up

Out: 100 Double Unders/300 Single Unders

Sábado, 18 de novembro de 2017.
Title: DT
Score: Time

DT (time cap: 10′)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
(155/105lbs – 70/45kg)

CrossFit

FIGHT GONE BAD

BY 11 novembro 2017

Sábado, 11 de novembro de 2017.
Title: Fight Gone Bad
Score: Repetition
5 Rounds
1’ Wall Ball 20/14lbs -9/6kg
1’ Sumô Deadlift High Pull 75/55lbs – 35/25kg
1’ Box Jump 20’
1’ Push Press 75/55lbs – 35/25kg
1’ Calories Row