Sexta-feira, 13 de abril de 2018.

Title: CTM 13042018

Score: No Score

 

Front Squat (2’/Round)

5X3

EMOM 10’

Cyndi (5 Pull Up, 10 Push Up, 15 Air Squat)

 

Back Squat (2’/Round)

5X5IMG_0505

CrossFit

13.2

BY 12 abril 2018

Quinta-feira, 12 de abril de 2018.

Title: CF Games Open 13.2

Score: Repetition

AMRAP in 10’

5 Shoulder to Overhead

10 Deadlift 115/75lbs – 50/35kg

15 Box Jump 24/20in

Segunda-feira, 09 de abril de 2018.

Title: CTM 09042018

Score: No Score

 

EMOM 15’

Minuto 1: 3 Squat Clean 225/155lbs – 100/70kg

Minuto 2: 12 Wall Ball 20/14lbs – 9/6kg

Minuto 3: 18 Jump Lunges

 

WOD – Time Cap: 10’

5 Rounds

9 Deadlift 225/155lbs – 100/70kg

12 Burpees

IMG_0511

SEMANA 10

Programação – 09/04/2018 – 14/04/2018

Segunda-feira, 09 de abril de 2018.

Title: CTM 09042018

Score: No Score

 

EMOM 15’

Minuto 1: 3 Squat Clean 225/155lbs – 100/70kg

Minuto 2: 12 Wall Ball 20/14lbs – 9/6kg

Minuto 3: 18 Jump Lunges

 

WOD – Time Cap: 10’

5 Rounds

9 Deadlift 225/155lbs – 100/70kg

12 Burpees

Terça-feira, 10 de abril de 2018.

Title: CTM 10042018

Score: Time

10 Rounds – Time Cap: 45’

300mts Row

400mts Run

30 Double Unders

 

Quarta-feira, 11 de abril de 2018.

Title: CTM 11042018

Score: Time

WOD – Time Cap: 10’

3-6-9-12-15-18

Power Snatch 135/95lbs – 60/40kg

Toe To Bar

 

Quinta-feira, 12 de abril de 2018.

Title: CF Games Open 13.2

Score: Repetition

AMRAP in 10’

5 Shoulder to Overhead

10 Deadlift 115/75lbs – 50/35kg

15 Box Jump 24/20in

 

Sexta-feira, 13 de abril de 2018.

Title: CTM 13042018

Score: No Score

 

Front Squat (2’/Round)

5X3

EMOM 10’

Cyndi (5 Pull Up, 10 Push Up, 15 Air Squat)

 

Back Squat (2’/Round)

5X5

 

Sábado, 14 de abril de 2018.

Title: CTM 14042018

 

Trios ou Duplas (Time Cap: 40’)

 

Helen

3 Rounds

400mts Run

21 American Kettlebell Swing

12 Pull Up

 

WOD 2

100mts Row

10 Burpees

200mts Row

10 Burpees

300mts Row

10 Burpees

400mts Row

10 Burpees

500mts Row

10 Burpees

 

Annie

50-40-30-20-10

Double Unders

Sit UpIMG_0514

CrossFit

Saturday

BY 7 abril 2018

Sábado, 07 de abril de 2018.

Title: CTM 07042018

Score: Time

 

EMOM 10’

5 Squat Clean 185/135lbs – 80/60kg

 

WOD (Time Cap: 20’)

200mts Run

10 Overhead Lunges 95/65lbs – 40/30kg

150mts Row

Quinta-feira, 05 de abril de 2018.

Title: CTM 05042018

Score: No Score

 

EMOM 10’

Para cada minuto:

1 Snatch Deadlift

2 Hang Snatch High Pull

2 Power Snatch 115/75lbs – 50/35kg

 

Heavy Day

5 Rounds (2’/Round)

9 Deadlifts 225/155lbs – 100/70kg

15 Saltos Verticais

CrossFit

100

BY 4 abril 2018

Quarta-feira, 04 de abril de 2018.

Title: CTM 04042018

Score: Time

 

WOD (Time Cap: 25’)

10-20-30-40

Wall Ball 20/14lbs – 9/6kg

American Kettlebell Swing 24/16kg

Box Jump 24/20in

BurpeesIMG_0436