CrossFit

BY 28 fevereiro 2019

Quinta-feira, 28 de fevereiro de 2019.
Score: Time

Time Cap: 20’
3-6-9-12
Hang Cluster 115/75lbs
Toe To Bar

Then
3 Rounds
10 Deadlift
5 Hang Power Snatch 115/75lbs
15 Box Jump 24/20in

CrossFit

MetCon

BY 27 fevereiro 2019

Quarta-feira, 27 de fevereiro de 2019.
Score: Rounds

AMRAP in 25’
10 Caloriees Row
15 Wall Ball 20/14lbs
20 Overhead Lunges 45/35lbs – Plate
25 Double Unders or 75 Single Unders

CrossFit

Heavy Day

BY 26 fevereiro 2019

Terça-feira, 26 de fevereiro de 2019.
Score: Time

5X3 Front Squat 225/155lbs (2’/round)
5X5 Back Squat 225/155lbs (2’/round)

5 Rounds for Time (time cap: 12’)
9 Deadlift
9 Ring Dips
18 Alternate V Sit Up

CrossFit

Monday

BY 25 fevereiro 2019

Segunda-feira, 25 de fevereiro de 2019.
Score: TIME

EMOM 15’
Minuto 1: 15 Box Jump 24/20in
Minuto 2: 12 Thrusters 95/65lbs
Minuto 3: 9 Chest to Bar Pull Ups

5 Rounds for Time (time cap 12’)
9 Power Snatch 95/65lbs
12 Burpees

CrossFit

Treinos

BY 24 fevereiro 2019

Segunda-feira, 25 de fevereiro de 2019.
Score: TIME

EMOM 15’
Minuto 1: 15 Box Jump 24/20in
Minuto 2: 12 Thrusters 95/65lbs
Minuto 3: 9 Chest to Bar Pull Ups

5 Rounds for Time (time cap 12’)
9 Power Snatch 95/65lbs
12 Burpees

Terça-feira, 26 de fevereiro de 2019.
Score: Time

5X3 Front Squat 225/155lbs (2’/round)
5X5 Back Squat 225/155lbs (2’/round)

5 Rounds for Time (time cap: 12’)
9 Deadlift
9 Ring Dips
18 Alternate V Sit Up

Quarta-feira, 27 de fevereiro de 2019.
Score: Rounds

AMRAP in 25’
10 Caloriees Row
15 Wall Ball 20/14lbs
20 Overhead Lunges 45/35lbs – Plate
25 Double Unders or 75 Single Unders

Quinta-feira, 28 de fevereiro de 2019.
Score: Time

Time Cap: 20’
3-6-9-12
Hang Cluster 115/75lbs
Toe To Bar

Then
3 Rounds
10 Deadlift
5 Hang Power Snatch 115/75lbs
15 Box Jump 24/20in

Quinta-feira, 21 de fevereiro de 2019

NO SCORE

 

2500/2000mts Row or 10’

 

EMOM 10’

Para cada minuto fazer

1 Snatch High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Hang Snatch Squat 115/75lbs

 

5 Rounds or 10’

15 American Kettlebell Swing 24/16kg

15 Push Up

 

“SERÁ AGUARDADO O ANUNCIO DO CF GAMES OPEN 19.1 PARA A FINALIZAÇÃO DOS WORKOUT DE SEXTA E SÁBADO”

CrossFit

EMOM (ZÃO)

BY 20 fevereiro 2019

Quarta-feira, 20 de fevereiro de 2019.

NO SCORE

EMOM 30’

Minuto 1: 18 Bulgarian Split Squat 24/16kg (Leg/Round)

Minuto 2: 9 Deadlift 225/155lbs

Minuto 3: 12 Wall Ball 20/14lbs

CrossFit

METCON

BY 19 fevereiro 2019

Terça-feira, 19 de fevereiro de 2019.

SCORE: TIME

 

Time Cap: 40’

IN/OUT: 400mts Run

1-2-3-4-5-6-7-8-9-10

Jump Lunges (2X)

Burpees

 

Then

30-20-10

One Arm Kettlebell Thruster 24/16kg

Pull Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

Segunda-feira, 18 de fevereiro de 2019.

SCORE: Time

 

DT (Time Cap: 10’)

12 Deadlift

9 Hang Power Clean

6 Push Jerk 155/105lbs

 

5 Rounds or 10’

5 Front Squat 155/105lbs

10 Box Jump 30/24in

 

Terça-feira, 19 de fevereiro de 2019.

SCORE: TIME

 

Time Cap: 40’

IN/OUT: 400mts Run

1-2-3-4-5-6-7-8-9-10

Jump Lunges (2X)

Burpees

 

Then

30-20-10

One Arm Kettlebell Thruster 24/16kg

Pull Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

 

Quarta-feira, 20 de fevereiro de 2019.

NO SCORE

EMOM 30’

Minuto 1: 18 Bulgarian Split Squat 24/16kg (Leg/Round)

Minuto 2: 9 Deadlift 225/155lbs

Minuto 3: 12 Wall Ball 20/14lbs

 

Quinta-feira, 21 de fevereiro de 2019

NO SCORE

 

2500/2000mts Row or 10’

 

EMOM 10’

Para cada minuto fazer

1 Snatch High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Hang Snatch Squat 115/75lbs

 

5 Rounds or 10’

15 American Kettlebell Swing 24/16kg

15 Push Up

 

“SERÁ AGUARDADO O ANUNCIO DO CF GAMES OPEN 19.1 PARA A FINALIZAÇÃO DOS WORKOUT DE SEXTA E SÁBADO”