CrossFit

SEMANA 7

BY 10 junho 2018

SEMANA 7
Programação 11/06/2018 – 16/06/2018
Segunda-feira, 11 de junho de 2018.
Title: SQUAT11062018
Score: Time

5X6 Front Squat 225/155lbs
(2’/Round)
Time Cap: 10’
50-40-30-20-10
Overhead MedBall Lunges
Sit Up

5X6 Back Squat 225/155lbs
(2’/Round)

Terça-feira, 12 de junho de 2018.
Title: METCON12062018
Score: Repetition

FIGHT GONE BAD
5 Rounds
1’ Wall Ball
1’ Sumô Deadlift High Pull
1’ Box Jump
1’ Push Press
1’ Calories Row
1’ Rest

“NIGHT RUN 20hs”

Quarta-feira, 13 de junho de 2018.
Title: HEAVYPULL13062018
Score: Rounds

AMRAP in 15’
3 Hang Squat Snatch 135/95lbs
9 Deadlift
12 Burpees

Quinta-feira, 14 de junho de 2018.
Title: UPPERBODY14062018
Score: Time

Spealer VS. Khalipa (Time Cap: 20’)
1-2-3-4-5-6-7-8-9-10
Clean & Jerk 155/105lbs
Para cada Progressão de C&J fazer 1 CYNDI

CYNDI = 5 Pull Up, 10 Push Up, 15 Air Squat

Sexta-feira, 15 de junho de 2018.
Title: SQUAT15062018
Score: Time

5 Rounds – Time Cap: 25’
400mts Run
20 Lunges – Back Squat Position (95/65lbs)

Heavy Day
5X9 Back Squat 185/135lbs
(2’/Round)

Sábado, 16 de junho de 2018.
Title: METCON09062018
Score: Time

5 Rounds – Time Cap: 50’
500mts Row
30 Double Unders
30 Sit Ups
400mts Run

“CompTrain 11-13hs”

Sábado, 09 de junho de 2018.

Title: UPPERBODY09062018

Score: Time

Time Cap: 40’

Helen

3 Rounds

400mts Run

21 Kettlebell Swing 24/16lbs

12 Pull Ups

 

Grace

30 Clean & Jerk 135/95lbs

 

Helen

3 Rounds

400mts Run

21 Kettlebell Swing 24/16lbs

12 Pull Ups

CrossFit

Deadlift

BY 8 junho 2018

Sexta-feira, 08 de junho de 2018.

Title: HEAVYPULL08062018

Score: Time

5 Rounds – Time Cap: 15’

30 Jump Lunges

15 Power Snatch 75/55lbs

Heavy Day

5X6 Deadlift 315/225lbs

Quinta-feira, 07 de junho de 2018.

Title: METCON07062018

Score: Time

2500/2000mts Row – Time Cap: 10’

5 Rounds or 10’

60 Double Unders or 120 Single Unders

60 Scissor

5 Rounds or 10’

15 Burpees

15 Box Jump

Quarta-feira, 06 de junho de 2018.

Title: SQUAT06062018

Score: No Score

EMOM 30’

Minuto 1: 10 Pistol 24/16kg (cada round uma perna)

Minuto 2: 5 Front Squat 185/135lbs

Minuto 3: 3 MedBall Complex 20/14lbs

 

MedBall Complex = 1 MedBall Clean + 5 Wall Ball

Terça-feira, 05 de junho de 2018.

Title: UPPERBODY05062018

Score: Time

3 Rounds – Time Cap: 15’

3 Rope Climb

20 Push Press 95/65lbs

30 Sit Ups

EMOM 15’

Minuto 1: 9 Ring Dips

Minuto 2: 12 Push Ups

Minuto 3: 15 Bent Row 95/65lbs

CrossFit

Barbells

BY 4 junho 2018

Segunda-feira, 04 de junho de 2018.

Title: HEAVYPULL04062018

Score: No Score

EMOM 5’

6 Power Snatch 135/95lbs

EMOM 15’

Minuto 1: 9 Power Clean 135/95lbs

Minuto 2: 15 Russian Kettlebell Swing 24/16kg

Minuto 3: 10 Box Jump 30/24in

CrossFit

Semana 6

BY 3 junho 2018

SEMANA 6
Programação 04/06/2018 – 09/06/2018
Segunda-feira, 04 de junho de 2018.
Title: HEAVYPULL04062018
Score: No Score
 
EMOM 5’
6 Power Snatch 135/95lbs
 
EMOM 15’
Minuto 1: 9 Power Clean 135/95lbs
Minuto 2: 15 Russian Kettlebell Swing 24/16kg
Minuto 3: 10 Box Jump 30/24in
 
Terça-feira, 05 de junho de 2018.
Title: UPPERBODY05062018
Score: Time
 
3 Rounds – Time Cap: 15’
3 Rope Climb
20 Push Press 95/65lbs
30 Sit Ups
 
EMOM 15’
Minuto 1: 9 Ring Dips
Minuto 2: 12 Push Ups
Minuto 3: 15 Bent Row 95/65lbs
 
Quarta-feira, 06 de junho de 2018.
Title: SQUAT06062018
Score: No Score
 
EMOM 30’
Minuto 1: 10 Pistol 24/16kg (cada round uma perna)
Minuto 2: 5 Front Squat 185/135lbs
Minuto 3: 3 MedBall Complex 20/14lbs
 
MedBall Complex = 1 MedBall Clean + 5 Wall Ball
 
Quinta-feira, 07 de junho de 2018.
Title: METCON07062018
Score: Time
 
2500/2000mts Row – Time Cap: 10’
 
5 Rounds or 10’
60 Double Unders or 120 Single Unders
60 Scissor
 
5 Rounds or 10’
15 Burpees
15 Box Jump
 
Sexta-feira, 08 de junho de 2018.
Title: HEAVYPULL08062018
Score: Time
 
5 Rounds – Time Cap: 15’
30 Jump Lunges
15 Power Snatch 75/55lbs
 
Heavy Day
5X6 Deadlift 315/225lbs
 
Sábado, 09 de junho de 2018.
Title: UPPERBODY09062018
Score: Time
 
Time Cap: 40’
Helen
3 Rounds
400mts Run
21 Kettlebell Swing 24/16lbs
12 Pull Ups
 
Grace
30 Clean & Jerk 135/95lbs
 
Helen
3 Rounds
400mts Run
21 Kettlebell Swing 24/16lbs
12 Pull Ups