CrossFit

Fat Burning

BY 12 julho 2018

Quinta-feira, 12 de julho de 2018.
Title: METCON12072018
Score: Time
3 Rounds de TUDO – Time Cap: 35’
100 Double Unders or 300 Single Unders
3 Rounds
10 Burpees
10 Box Jump 24/20in
10 Jump Lunges

SEMANA 11
Programação da Semana (09/07/2018 – 14/07/2018)
Segunda-feira, 09 de julho de 2018.
“FERIADO”

Terça-feira, 10 de julho de 2018.
Title: UPPERBODY10072018
Score: No Score
EMOM 30’
Minuto 1: 9 Dips
Minuto 2: 6 Thrusters 135/95lbs
Minuto 3: 9 Chest to Bar Pull Ups

Quarta-feira, 11 de julho de 2018.
Title: SQUAT11072018
Score: Time
5 Rounds – Time Cap: 20’
9 Squat Clean 185/135lbs
12 Calories Row
21 Sit Ups

Quinta-feira, 12 de julho de 2018.
Title: METCON12072018
Score: Time
3 Rounds de TUDO – Time Cap: 35’
100 Double Unders or 300 Single Unders
3 Rounds
10 Burpees
10 Box Jump 24/20in
10 Jump Lunges

Sexta-feira, 13 de julho de 2018.
Title: HEAVYPULL13072018
Score: No Score
2 Rounds de TUDO
EMOM 5’
6 Power Snatch 135/95lbs

3 Rounds or 5’
15 Russian Kettlebell Swing 24/16kg
10 Toe To Bar

Sábado, 14 de julho de 2018.
Title: UPPERBODY14072018
Score: Time
5 Rounds – Time Cap: 20’
200mts Run
9 Ring Dips
15 Push Press
21 Air Squat

Sábado, 07 de julho de 2018.
Title: HEAVYPULL07072018
Score: Time
WOD – Time Cap: 30’
IN: 400mts Run
10-08-06-04-02
Power Snatch 135/95lbs
Box Jump 30/24in
Power Clean 135/95lbs
Burpees
OUT: 400mts Run

CrossFit

EMOM(zão)

BY 6 julho 2018

Sexta-feira, 06 de julho de 2018.
Title: METCON06072018
Score: No Score
EMOM 30’
Minuto 1: 35 Double Unders/70 Single Unders
Minuto 2: 9 Push Press 95/65lbs
Minuto 3: 12 Toe to Bar

CrossFit

BY 5 julho 2018

Quinta-feira, 05 de julho de 2018.
Title: SQUAT05072018
Score: Time
WOD – Time Cap: 17’
5 Rounds
10 Calories Row
15 Russian Kettlebell Swing 32/24kg
20 Lunges (Back Position) 95/65lbs

Heavy Day
7X3 Front Squat 225/155lbs
(2’/Round)

CrossFit

BY 4 julho 2018

Quarta-feira, 04 de julho de 2018.

Title: UPPERBODY04072018

Score: Time/Repetition

WOD – Time Cap: 25’

5 Rounds

6 Hang Power Snatch 135/95lbs

9 Ring Dips

12 Pistol

 

Then

3 Rounds

400mts Run

Max. Pull Ups

CrossFit

BY 2 julho 2018

Segunda-feira, 02 de julho de 2018.
Title: MetCon02072018
Score: Time
Time Cap: 30’
IN: 45 Burpees
10 Rounds
15 Wall Ball
30 Double Unders
OUT: 45 Burpees

Semana 10

Segunda-feira, 02 de julho de 2018.
Title: MetCon02072018
Score: Time
Time Cap: 30’
IN: 45 Burpees
10 Rounds
15 Wall Ball
30 Double Unders
OUT: 45 Burpees

Terça-feira, 03 de julho de 2018.
Title: HEAVYPULL03072018
Score: Time
EMOM 15’
Minuto 1: 20 Sumô Deadlift High Pull 45/55lbs
Minuto 2: 30 Jump Step Up
Minuto 3: 25 Sit Up

WOD – Time Cap: 12’
5 Rounds
10 Deadlift 225/155lbs
15 Box Jump 24/20in

Quarta-feira, 04 de julho de 2018.
Title: UPPERBODY04072018
Score: Time/Repetition
WOD – Time Cap: 25’
5 Rounds
6 Hang Power Snatch 135/95lbs
9 Ring Dips
12 Pistol

Then
3 Rounds
400mts Run
Max. Pull Ups

Quinta-feira, 05 de julho de 2018.
Title: SQUAT05072018
Score: Time
WOD – Time Cap: 17’
5 Rounds
10 Calories Row
15 Russian Kettlebell Swing 32/24kg
20 Lunges (Back Position) 95/65lbs

Heavy Day
7X3 Front Squat 225/155lbs
(2’/Round)

Sexta-feira, 06 de julho de 2018.
Title: METCON06072018
Score: No Score
EMOM 30’
Minuto 1: 35 Double Unders/70 Single Unders
Minuto 2: 9 Push Press 95/65lbs
Minuto 3: 12 Toe to Bar

Sábado, 07 de julho de 2018.
Title: HEAVYPULL07072018
Score: Time
WOD – Time Cap: 30’
IN: 400mts Run
10-08-06-04-02
Power Snatch 135/95lbs
Box Jump 30/24in
Power Clean 135/95lbs
Burpees
OUT: 400mts Run