CrossFit

Heavy Pull

BY 10 outubro 2018

Quarta-feira, 10 de outubro de 2018.

Title: HEAVYPULL10102018

Score: No Score

 

IN/OUT

3 Rounds or 5’

15 Russian Kettlebell Swing 32/24kg

10 Box Jump 24/20in

 

EMOM 10’

3 Deadlift 255/185lbs

CrossFit

Heavy Day

BY 9 outubro 2018

 

Terça-feira, 09 de outubro de 2018.

Title: HOL09102018

Score: No Score

5X5 Back Squat  225/155lbs (2’/Round)

 

EMOM 10’

Para cada minuto fazer

1 Clean High Pull

2 Power Clean

2 Hang Squat Clean 135/95lbs

 

5X3 Front Squat 225/155lbs (2’/Round)

CrossFit

35′

BY 8 outubro 2018

Segunda-feira, 08 de outubro de 2018.

Title: METCON08102018

Score: No Score

5 Rounds – 7’/Round

5 Pull Ups

10 Burpees

20 Sit Ups

40 Jump Lunges

50 Double Unders or 100 Single Unders

SEMANA 2

Segunda-feira, 08 de outubro de 2018.

Title: METCON08102018

Score: No Score

5 Rounds – 7’/Round

5 Pull Ups

10 Burpees

20 Sit Ups

40 Jump Lunges

50 Double Unders or 100 Single Unders

 

Terça-feira, 09 de outubro de 2018.

Title: HOL09102018

Score: No Score

5X5 Back Squat  225/155lbs (2’/Round)

EMOM 10’

Para cada minuto fazer

1 Clean High Pull

2 Power Clean

2 Hang Squat Clean 135/95lbs

 

5X3 Front Squat 225/155lbs (2’/Round)

 

Quarta-feira, 10 de outubro de 2018.

Title: HEAVYPULL10102018

Score: No Score

 

IN/OUT

3 Rounds or 5’

15 Russian Kettlebell Swing 32/24kg

10 Box Jump 24/20in

 

EMOM 10’

3 Deadlift 255/185lbs

 

Quinta-feira, 11 de outubro de 2018.

Title: POL11102018

Score: Time

 

Time Cap 25’

IN/OUT: 15 Push Jerk 135/95lbs

15-12-9-6-3

Hang Power Clean

Ring Dips

Push Ups

 

Sexta-feira, 12 de outubro de 2018.

Title: METCON

Score: Time

 

Time Cap 30’

IN: 1200mts Run

3 Rounds

15 Chest to Bar Pull Up

50 Double Unders or 150 Single Unders

OUT: 90 Box Jump 20in

 

Sábado, 13 de outubro de 2018.

Title: HOL13102018

Score: Time

 

Time Cap: 40’

Squat Clean 135/95lbs

10-15-20

Wall Ball 20/14lbs

30-45-60

Calories Row

10-15-20

CrossFit

Pre Fatigue

BY 6 outubro 2018

Sábado, 06 de outubro de2018.

Title: METCON06102018

Score: Time

Time Cap: 35’

400mts Run (a cada round)

40-30-20-10

Jump Lunges

Burpees

 

Then

3 Rounds

15 Deadlift 225/155lbs

30 Box Jump 24/20in

Quinta-feira, 04 de outubro de 2018.

Title: HOL04102018

Score: No Score

EMOM 30’

Minuto 1: 15 Bulgarian Split Squat 24/16kg

Minuto 2: 3 Clean Complex 135/95lbs

Minuto 3: 30 Double Unders or 60 Single Unders

 

Clean Complex

1 Power Clean

1 Squat Clean