CrossFit

Leg Killer

BY 31 agosto 2018

Sexta-feira, 31 de agosto de 2018.

Title: HEAVYDAY31082018

Score: No Score

EMOM 30’

Minuto 1: 30 Jump Lunges

Minuto 2: 5 Front Squat 185/135lbs

Minuto 3: 15 Russian Kettlebell Swing 32/24kg

CrossFit

IN & OUT

BY 30 agosto 2018

Quinta-feira, 30 de agosto de 2018.

Title: BARBELLS30082018

Score: Time

Time Cap: 35’

IN: 30 Power Clean 155/105lbs

5 Rounds

3 Rope Climb

6 Push Jerk

30 Double Unders

OUT: 30 Power Clean 155/105

CrossFit

IN/OUT

BY 29 agosto 2018

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

CrossFit

Heavy Day

BY 28 agosto 2018

Terça-feira, 28 de agosto de 2018.

Title: HEAVYDAY28082018

Score: Time

3 Rounds – Time Cap: 21’

500mts Row

7 Back Squat 225/155lbs

50 Sit Ups

 

Then

5X5 Front Squat 225/155lbs

CrossFit

Monday

BY 27 agosto 2018

Segunda-feira, 27 de agosto de 2018.

Title: BARBELLS27082018

Score: Repetition

AMRAP in 10’

15 Power Snatch 75/55lbs

15 Push Up

 

EMOM 15’

Minuto 1: 10 Pistol

Minuto 2: 15 Overhead Squat 75/55lbs

Minuto 3: 15 Box Jump 24/20in

SEMANA 5

Programação da semana: 20/08/2018 – 25/08/2018

Segunda-feira, 20 de agosto de 2018.

Title: HEAVYDAY20082018

Score: Time

 

5 Rounds (Time Cap:12’)

6 Front Squat 185/135lbs

12 Box Jump 30/24in

 

EMOM 12’

Minuto 1: 10 Deadlift 225/155lbs

Minuto 2: 10 One Leg Pistol 24/16kg

 

Terça-feira, 21 de agosto de 2018.

Title: METCON21082018

Score: Time

5 Rounds (Time Cap: 25’)

400mts Run

15 Thusters 95/65lbs

 

Quarta-feira, 22 de agosto de 2018.

Title: BARBELLS22082018

Score: No Score

 

2 Rounds de TUDO

 

3 Rounds ou 5’

5 Power Snatch 135/95lbs

10 Pull Up

 

3 Rounds ou 5’

5 Power Clean 135/95lbs

10 Ring Dips

 

Quinta-feira, 23 de agosto de 2018

Title: HEAVYDAY23082018

Score: No Score

 

EMOM 10’

Minuto 1: 10 Back Squat 135/95lbs

Minuto 2: 15 Sit Ups

 

EMOM 10’

Minuto 1: 5 Back Squat

Minuto 2: 20 Jump Lunges

 

Depois

5X5 Back Squat 225/155lbs

 

Sexta-feira, 24 de agosto de 2018.

Title: METCON24052018

Score: Time

Time Cap: 35’

Row: 100-200-300-400-500mts

Burpees: 5-10-15-20-25

Double Unders: 30-40-50-60-70

Alternate V Sit Up: 10-20-30-40-50

 

Sábado, 25 de agosto de 2018.

Title:BARBELLS25082018

Score: Time

Time Cap: 35’

Grace

3 Rounds

400mts Run

10 One Arm Alternate Kettlebell Snatch

5 Ring Muscle Up

Depois

Grace

 

Grace = 30 Clean & Jerk 135/95lbs

SEMANA 6

Programação da Semana: 27/08/2018 – 01/09/2018

Segunda-feira, 27 de agosto de 2018.

Title: BARBELLS27082018

Score: Repetition

AMRAP in 10’

15 Power Snatch 75/55lbs

15 Push Up

 

EMOM 15’

Minuto 1: 10 Pistol

Minuto 2: 15 Overhead Squat 75/55lbs

Minuto 3: 15 Box Jump 24/20in

 

Terça-feira, 28 de agosto de 2018.

Title: HEAVYDAY28082018

Score: Time

3 Rounds – Time Cap: 21’

500mts Row

7 Back Squat 225/155lbs

50 Sit Ups

 

Then

5X5 Front Squat 225/155lbs

 

Quarta-feira, 29 de agosto de 2018.

Title: METCON29082018

Score: Time

5 Rounds – Time Cap: 30’

400mts Run

20 Burpees

10 Pull Ups

 

Quinta-feira, 30 de agosto de 2018.

Title: BARBELLS30082018

Score: Time

Time Cap: 35’

IN: 30 Power Clean 155/105lbs

5 Rounds

3 Rope Climb

6 Push Jerk

30 Double Unders

OUT: 30 Power Clean 155/105

 

Sexta-feira, 31 de agosto de 2018.

Title: HEAVYDAY31082018

Score: No Score

EMOM 30’

Minuto 1: 30 Jump Lunges

Minuto 2: 5 Front Squat 185/135lbs

Minuto 3: 15 Russian Kettlebell Swing 32/24kg

 

Sábado, 01 de setembro de 2018.

Title: METCON

Score: Time

TRIOS (Volume Total)

IN: 2400mts RUN (juntos)

5 Rounds

45 Box Jump

45 Burpees

30 Pull Ups

OUT: 2400mts RUN (juntos)

 

CrossFit

2XGrace

BY 25 agosto 2018

Sábado, 25 de agosto de 2018.

Title:BARBELLS25082018

Score: Time

Time Cap: 35’

Grace

3 Rounds

400mts Run

10 One Arm Alternate Kettlebell Snatch

5 Ring Muscle Up

Depois

Grace

 

Grace = 30 Clean & Jerk 135/95lbs