Sexta-feira, 11 de maio de 2018.

Title: HD11052018

Score: No Score

5X6 Front Squat 225/155lbs (2’/Round)

30 Back Squat Unbroken 225/155lbs

5X9 Deadlift 225/155lbs (2’/Round)

Quinta-feira, 10 de maio de 2018.

Title: UB10052018

Score: Time

5 Rounds (Time Cap: 10’)

9 Push Press 95/65lbs

18 Russian Kettlebell Swing 24/16kg

 

5 Rounds (Time Cap: 10’)

40 Double Unders

6 Bar Muscle Up

Terça-feira, 08 de maio de 2018.

Title: MC08052018

Score: Time

1-2-3-4-5-6-7-8-9-10 (Time Cap: 40’)

Burpee Complex

30 Double Unders após cada progressão

Burpee Complex = 2 Pistols, 4 Push Ups, 8 Mountain Climbers

Segunda-feira, 07 de maio de 2017.

Title: UB07052018

Score: Time (Row)

2 Rounds of All

1000mts Row (Time Cap: 5’)

EMOM 5’ – 6 Alternate Split Jerk 95/65lbs

EMOM 5’ – 6 Chest to Bar Pull Up

SEMANA 2

Segunda-feira, 07 de maio de 2017.

Title: UB07052018

Score: Time (Row)

2 Rounds of All

1000mts Row (Time Cap: 5’)

EMOM 5’ – 6 Alternate Split Jerk 95/65lbs

EMOM 5’ – 6 Chest to Bar Pull Up

 

Terça-feira, 08 de maio de 2018.

Title: MC08052018

Score: Time

1-2-3-4-5-6-7-8-9-10 (Time Cap: 40’)

Burpee Complex

30 Double Unders após cada progressão

Burpee Complex = 2 Pistols, 4 Push Ups, 8 Mountain Climbers

 

Quarta-feira, 09 de maio de 2018.

Title: HP09052018

Score: Repetition (TABATA)

EMOM 10’

Snatch Squat 185/135lbs (touch and go)

 

TABATA Air Squat

 

Quinta-feira, 10 de maio de 2018.

Title: UB10052018

Score: Time

5 Rounds (Time Cap: 10’)

9 Push Press 95/65lbs

18 Russian Kettlebell Swing 24/16kg

 

5 Rounds (Time Cap: 10’)

40 Double Unders

6 Bar Muscle Up

 

Sexta-feira, 11 de maio de 2018.

Title: HD11052018

Score: No Score

5X6 Front Squat 225/155lbs (2’/Round)

30 Back Squat Unbroken 225/155lbs

5X9 Deadlift 225/155lbs (2’/Round)

 

Sábado, 12 de maio de 2018.

Title: HP 12052018

Score: Time

800mts Run

Grace

400mts Run

Isabel

800mts Run

 

Grace = 30 Clean & Jerk 135/95lbs

Isabel = 30 Snatch 135/95lbs

 

COMPTRAIN (11 – 13hs)

1200mts Run

Grace

800mts Run

Isabel

800mts Run

Grace

1200mts Run

CrossFit

Squat

BY 5 maio 2018

Sábado, 05 de maio de 2018.

Title: HEAVY DAY05052018

Score: No Score

 

EMOM 10’

Para Cada Minuto Fazer:

Squat Clean

Hang Cluster

Thruster

2 Split Jerk (leading foot)

95/65lbs

 

HEAVY DAY

5X5 Back Squat (2’/Round)

Sexta-feira, 04 de maio de 2018.

Title: HEAVYPULL 04052018

Score: Time (Row)

 

2500/2000mts Row (Time Cap: 10’)

EMOM 10’ – 9 Deadlift 225/155lbs

5 Rounds (Time Cap: 10’) – 15 Russian Kettlebell Swing 24/16kg, 10 Box Jump

CrossFit

MetCon

BY 2 maio 2018

Quarta-feira, 02 de maio de 2018.

Title: METCON02052018

Score: No Score

5 Rounds

450/400mts Row (time cap: 2’30”)

2 Rounds – 30 Double Unders/30 Scissor (time cap: 2’30”)

2 Rounds – 5 Burpees/10 Box Jump 24/20in (time cap: 2’30”)