CrossFit

METCON

BY 31 julho 2018

Terça-feira, 31 de julho de 2018.
Title: METCON31072018
Score: NO SCORE
EMOM 30’
Minuto 1: 10 Burpees
Minuto 2: 10 Hang Clean & Jerk 95/65lbs
Minuto 3: 30 Jump Step Up

CrossFit

HEAVY DAY

BY 30 julho 2018

Segunda-feira, 30 de julho de 2018.
Title: HEAVYDAY 30072018
Score: TIME
EMOM 10’
3 Squat Clean 225/155lbs

5 Rounds for Time
9 Deadlift 225/155lbs
12 Box Jump
15 American Kettlebell Swing 24/16kg

SEMANA 2
Programação da Semana – 30/07/2018 – 04/08/2018
Segunda-feira, 30 de julho de 2018.
Title: HEAVYDAY 30072018
Score: TIME
EMOM 10’
3 Squat Clean 225/155lbs

5 Rounds for Time
9 Deadlift 225/155lbs
12 Box Jump
15 American Kettlebell Swing 24/16kg

Terça-feira, 31 de julho de 2018.
Title: METCON31072018
Score: NO SCORE
EMOM 30’
Minuto 1: 10 Burpees
Minuto 2: 10 Hang Clean & Jerk 95/65lbs
Minuto 3: 30 Jump Step Up

Quarta-feira, 01 de agosto de 2018.
Title: BARBELLS01082018
Score: NO SCORE

2 Rounds or 5’
10 Overhead Squat 135/95lbs
5 Bar Muscle Up

2 Rounds or 5’
5 Hang Snatch Squat 135/95lbs
10 Chest to Bar Pull Up
3 Rounds or 5’
5 Power Snatch
10 Pull Up

Quinta-feira, 02 de agosto de 2018.
Title: HEAVYDAY 02082018
Score: TIME

IN: 60 Pistol 24/16kg
5 Rounds
15 Back Squat 185/135lbs
3 Rope Climb
OUT: 300 Double Unders or 900 Single Unders

Sexta-feira, 03 de agosto de 2018.
Title: METCON 03082018
Score: TIME
IN: 1200mts Run
40-30-20-10
Calories Row
Box Jump
Push Up
OUT: 100 One Arm Kettlebell Lunges 24/16kg

Sábado, 04 de agosto de 2018.
Title: BARBELLS 04082018
Score: TIME
30 Bear Complex 135/95lbs

CrossFit

BY 28 julho 2018

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

Barbells

BY 27 julho 2018

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

CrossFit

MetCon

BY 26 julho 2018

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

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)

CrossFit

IN/OUT

BY 24 julho 2018

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

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