CrossFit

DUPLAS

BY 30 junho 2018

Sábado, 30 de junho de 2018.
Title: METCON30062018
Score: Time
Chipper “Duplas” – Time Cap: 45’
3200mts Run
100 Burpees
100 Box Jump
100 Chest To Bar Pull Ups
100 Box Jump
100 Burpees
3200mts Run

Sexta-feira, 29 de junho de 2018.
Title: SQUAT29062018
Score: No Score

EMOM 30’
Minuto 1: 10 Lunges (back squat position) 95/65lbs
Minuto 2: 15 One Arm Kettlebell Squat 24/16kg
Minuto 3: 30 Double Unders

Quinta-feira, 28 de junho de 2018.
Title: UPPERBODY28062018
Score: No Score

EMOM 10’
Minuto 1: 5 Push Jerk
Minuto 2: 3 Split Jerk 95/65lbs

EMOM 15’
Minuto 1: 9 Ring Dips
Minuto 2: 12 Push Ups
Minuto 3: 15 Bent Row 95/65lbs

Quarta-feira, 27 de junho de 2018.
Title: HEAVYPULL27062018
Score: Time

EMOM 5’
6 Power Snatch 135/95lbs

5 Rounds or 10’
15 Russian Kettlebell Swing 32/24kg
15 Box Jump 24/20in

EMOM 5’
9 Power Clean 135/95lbs

CrossFit

Annie

BY 26 junho 2018

Terça-feira, 26 de junho de 2018.
Title: METCON26062018
Score: Time (Annie)

2500/2000mts Row – Time Cap: 10’

Annie – Time Cap: 10’
50-40-30-20-10
Double Unders
Sit Up

EMOM 10’
Minuto 1: 10 Burpees
Minuto 2: 10 Pull Ups

“NIGHT RUN 20hs”

CrossFit

Light Nancy

BY 25 junho 2018

Segunda-feira, 25 de junho de 2018.
Title: SQUAT25062018
Score: Time

Light Nancy
5 Rounds – Time Cap: 20’
400mts Run
15 Overhead Squat 45/35lbs

Back Squat 5X6 225/155lbs
(2’/Round)

CrossFit

SEMANA 9

BY 24 junho 2018

SEMANA 9
Programação 25/06/2018 – 30/06/2018
Segunda-feira, 25 de junho de 2018.
Title: SQUAT25062018
Score: Time

Light Nancy
5 Rounds – Time Cap: 20’
400mts Run
15 Overhead Squat 45/35lbs

Back Squat 5X6 225/155lbs
(2’/Round)

Terça-feira, 26 de junho de 2018.
Title: METCON26062018
Score: Time (Annie)

2500/2000mts Row – Time Cap: 10’

Annie – Time Cap: 10’
50-40-30-20-10
Double Unders
Sit Up

EMOM 10’
Minuto 1: 10 Burpees
Minuto 2: 10 Pull Ups

“NIGHT RUN 20hs”

Quarta-feira, 27 de junho de 2018.
Title: HEAVYPULL27062018
Score: Time

EMOM 5’
6 Power Snatch 135/95lbs

5 Rounds or 10’
15 Russian Kettlebell Swing 32/24kg
15 Box Jump 24/20in

EMOM 5’
9 Power Clean 135/95lbs

Quinta-feira, 28 de junho de 2018.
Title: UPPERBODY28062018
Score: No Score

EMOM 10’
Minuto 1: 5 Push Jerk
Minuto 2: 3 Split Jerk 95/65lbs

EMOM 15’
Minuto 1: 9 Ring Dips
Minuto 2: 12 Push Ups
Minuto 3: 15 Bent Row 95/65lbs

Sexta-feira, 29 de junho de 2018.
Title: SQUAT29062018
Score: No Score

EMOM 30’
Minuto 1: 10 Lunges (back squat position) 95/65lbs
Minuto 2: 15 One Arm Kettlebell Squat 24/16kg
Minuto 3: 30 Double Unders

“NIGHT BIKE 19hs30m”

Sábado, 30 de junho de 2018.
Title: METCON30062018
Score: Time
Chipper “Duplas” – Time Cap: 45’
3200mts Run
100 Burpees
100 Box Jump
100 Chest To Bar Pull Ups
100 Box Jump
100 Burpees
3200mts Run

CrossFit

de 3 a 18

BY 22 junho 2018

Sexta-feira, 22 de junho de 2018.
Title: HEAVYPULL 22062018
Score: Time

EMOM 10’
Para cada minuto fazer
1 Snatch Deadlift
2 Snatch High Pull
3 Power Snatch 95/65lbs

Time Cap: 15’
3-6-9-12-15-18
Deadlift 225/155lbs
Toe to Bar

Quinta-feira, 21 de junho de 2018.
Title: METCON21062018
Score: Time

EMOM 15’
Minuto 1: 15 Burpees
Minuto 2: 15 Sit Ups
Minuto 3: 15 Box Jump

6 Rounds or 15’
15 American Kettlebell Swing 24/16kg
30 Double Unders