Sexta-feira, 10 de novembro de 2017.
Title: CTM 17062017
Score: No Score
5X9 Back Squat
2 Minutos/Round
(225/155lbs – 100/70kg)
5 Rounds
3 Front Squat
 (225/155lbs – 100/70kg)
400mts Run
12 Burpees
5 Minutos/Round (descansar tempo sobressalente)

DSC02484

Quinta-feira, 09 de novembro de 2017.
Title: CTM 16062017
Score: No Score
EMOM 10′
Minuto 1: 3 Power Snatch
Minuto 2: 6 Power Clean
(135/95lbs – 60/40kg)
EMOM 15′
Minuto 1: 15 Russian Kettlebell Swing 32/24kg
Minuto 2: 9 Deadlift
(225/155lbs – 100/70kg)
Minuto 3: 12 Chest To Bar Pull Up

 

CrossFit

PUMP

BY 8 novembro 2017

Quarta-feira, 08 de novembro de 2017.
Title: CFG Open 12.1
Score: Repetition
EMOM 10′
Minuto 1: 6 Push Jerk
Minuto 2: 3 Split Jerk
(135/95lbs – 60/40kg)
CFG Open 12.1
7′ AMRAP
Burpees
FORTALECIMENTOS
3 Rounds
10 Ring Row
10 Ring Dips
30″ Rest
3 Rounds (sem descanso)
5 Arm Curl
5 Press
(45/35lbs – 20/15kg)
Quarta-feira, 08 de novembro de 2017.
Title: CFG Open 12.1
Score: Repetition
EMOM 10′
Minuto 1: 6 Push Jerk
Minuto 2: 3 Split Jerk
(135/95lbs – 60/40kg)
CFG Open 12.1
7′ AMRAP
Burpees
FORTALECIMENTOS
3 Rounds
10 Ring Row
10 Ring Dips
30″ Rest
3 Rounds (sem descanso)
5 Arm Curl
5 Press
(45/35lbs – 20/15kg)
https://www.youtube.com/watch?v=-xZQ0YZ7ls4

CrossFit

Cyndi sua …

BY 7 novembro 2017

Terça-feira, 07 de novembro de 2017.
Title: CTM 13062017
Score: No Score
EMOM 10′
Cyndi/Minuto
Cyndi: 5 Pull Ups, 10 Push Ups, 15 Air Squat
EMOM 10′
Para cada Minuto fazer
1 Clean High Pull
2 Hang Power Clean
3 Front Squat
(135/95lbs – 60/40kg)
EMOM 10′
Cyndi/Minuto
Cyndi: 5 Pull Ups, 10 Push Ups, 15 Air Squat

 

Segunda-feira, 06 de novembro de 2017.
Title: Date with Snatch
Score: Time
EMOM 10′
2 Rounds/Minuto
Snatch Deadlift
Snatch High Pull
Power Snatch
(115/75lbs – 50/35kg)
WOD – for time
5 Rounds – time cap: 20′
18 Sit Ups
15 American Kettlebell Swing 24/16kg
12 Jump Lunges
9 Box Jump DSC02571
6ª Semana
Programação da Semana 06/11/2017 – 11/11/2017
Segunda-feira, 06 de novembro de 2017.
Title: Date with Snatch
Score: Time
EMOM 10′
2 Rounds/Minuto
Snatch Deadlift
Snatch High Pull
Power Snatch
(115/75lbs – 50/35kg)
WOD – for time
5 Rounds – time cap: 20′
18 Sit Ups
15 American Kettlebell Swing 24/16kg
12 Jump Lunges
9 Box Jump
Terça-feira, 07 de novembro de 2017.
Title: CTM 13062017
Score: No Score
EMOM 10′
Cyndi/Minuto
Cyndi: 5 Pull Ups, 10 Push Ups, 15 Air Squat
EMOM 10′
Para cada Minuto fazer
1 Clean High Pull
2 Hang Power Clean
3 Front Squat
(135/95lbs – 60/40kg)
EMOM 10′
Cyndi/Minuto
Cyndi: 5 Pull Ups, 10 Push Ups, 15 Air Squat
Quarta-feira, 08 de novembro de 2017.
Title: CFG Open 12.1
Score: Repetition
EMOM 10′
Minuto 1: 6 Push Jerk
Minuto 2: 3 Split Jerk
(135/95lbs – 60/40kg)
CFG Open 12.1
7′ AMRAP
Burpees
FORTALECIMENTOS
3 Rounds
10 Ring Row
10 Ring Dips
30″ Rest
3 Rounds (sem descanso)
5 Arm Curl
5 Press
(45/35lbs – 20/15kg)
Quinta-feira, 09 de novembro de 2017.
Title: CTM 16062017
Score: No Score
EMOM 10′
Minuto 1: 3 Power Snatch
Minuto 2: 6 Power Clean
(135/95lbs – 60/40kg)
EMOM 15′
Minuto 1: 15 Russian Kettlebell Swing 32/24kg
Minuto 2: 9 Deadlift
(225/155lbs – 100/70kg)
Minuto 3: 12 Chest To Bar Pull Up
Sexta-feira, 10 de novembro de 2017.
Title: CTM 17062017
Score: No Score
5X9 Back Squat
2 Minutos/Round
(225/155lbs – 100/70kg)
5 Rounds
3 Front Squat
 (225/155lbs – 100/70kg)
400mts Run
12 Burpees
5 Minutos/Round (descansar tempo sobressalente)
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 RowDSC02650

CrossFit

Snatch Lovers

BY 3 novembro 2017

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)IMG_1033
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 IMG_1038