PROGRAMA DE 8 SEMANAS
SEMANA 1
Programação da Semana (23/07/2018 – 28/07/2018)
Segunda-feira, 23 de julho de 2018.
Title: METCON23072018
Score: Rounds
AMRAP in 20’
10 Calories Row
12 Toe to Bar
14 Alternate Kettlebell Hang Clean & Jerk 24/16kg

Terça-feira, 24 de julho de 2018.
Title: BARBELLS24072018
Score: Time
Time Cap: 25’
IN: 15 Snatch Squat 135/95lbs
5 Rounds
9 Power Clean
12 Ring Dips
15 Sit Ups
OUT: 15 Snatch Squat 135/95lbs

Quarta-feira, 25 de julho de 2018.
Title: HEAVYDAY25072018
Score: No Score
EMOM 15’
Minuto 1: 12 Deadlift 225/155lbs
Minuto 2: 18 Wall Ball 20/14lbs
Minuto 3: 15 Burpees

BACK SQUAT
5X6 225/155lbs (2’/Round)

Quinta-feira, 26 de julho de 2018.
Title: METCON26072018
Score: Time
2500/2000mts Row – Time Cap: 10’

5 Rounds – Time Cap: 10’
30 Double Unders
20 Jump Lunges

5 Rounds – Time Cap: 10’
15 Sit Up
15 Box Jump

Sexta-feira, 27 de julho de 2018.
Title: BARBELLS27072018
Score: Time

EMOM 10’
Para Cada Minuto
Power Clean
Hang Cluster
Thruster
Split Jerk
135/95lbs

5 Rounds – Time Cap: 15’
9 Deadlift
6 Hang Power Snatch
3 Overhead Squat
135/95lbs

Sábado, 28 de julho de 2018.
Title: HEAVYDAY28072018
Score: Time
5 Rounds – Time Cap: 25’
400mts Run
9 Front Squat 185/135lbs
12 Pull Ups

CrossFit

17.4

BY 18 julho 2018

Quarta-feira, 18 de julho de 2018.
Title: HEAVYPULL18072018
Score: Time
Time Cap: 20’
55 Deadlift 225/155lbs
55 Wall Ball 20/14lbs
55 Calories Row
55 Handstand Push Up

CrossFit

30′

BY 17 julho 2018

Terça-feira, 17 de julho de 2018.
Title: METCON17072018
Score: Time
5 Rounds – Time Cap: 30’
60 Double Unders
30 Russian Kettlebell Swing 24/16kg
30 Box Jump 24/20in

SEMANA 12
Programação da Semana (16/07/2018 – 22/07/2018)
Segunda-feira, 16 de julho de 2018.
Title: SQUAT16072018
Score: Time
3 Rounds – Time Cap: 20’
10 Front Squat 185/135lbs
20 Pull Ups
30 Burpees

Terça-feira, 17 de julho de 2018.
Title: METCON17072018
Score: Time
5 Rounds – Time Cap: 30’
60 Double Unders
30 Russian Kettlebell Swing 24/16kg
30 Box Jump 24/20in

Quarta-feira, 18 de julho de 2018.
Title: HEAVYPULL18072018
Score: Time
Time Cap: 20’
55 Deadlift 225/155lbs
55 Wall Ball 20/14lbs
55 Calories Row
55 Handstand Push Up

Quinta-feira, 19 de julho de 2018.
Title: UPPERBODY19072018
Score: Time
Time Cap: 25’
IN: 75 Sit Ups
5 Rounds
9 Hang Power Clean 155/105lbs
12 Ring Dips
15 Push Ups
OUT: 75 Sit Ups

Sexta-feira, 20 de julho de 2018.
Title: SQUAT20072018
Score: Time
5 Rounds – Time Cap: 25’
24 Jump Lunges
400mts Run
9 Back Squat 225/155lbs

Sábado, 21 de julho de 2018.
Title: METCON21072018
Score: Rounds
AMRAP IN 40’
400mts Row
50 Double Unders
50 Step Up 16/08kg

Domingo, 22 de julho de 2018.
Title: TEST OF FIT
Score: Time
TIME CAP: 7’
21-15-9
Deadlift 225/155lbs
Burpees