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”
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
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
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”
Sábado, 16 de fevereiro de 2019.
Score: Time
Time Cap: 45’
400mts Run
40 Jump Lunges
40 Alternate Kettlebell Hang Clean & Jerk 16/08kg
400mts Run
30 Jump Lunges
30 Alternate Kettlebell Hang Clean & Jerk 16/08kg
400mts Run
20 Jump Lunges
20 Alternate Kettlebell Hang Clean & Jerk 16/08kg
400mts Run
10 Jump Lunges
10 Alternate Kettlebell Hang Clean & Jerk 16/08kg
Then
50 Burpees Box Jump Over 24/20in
Then
300 Double Unders or 900 Single Unders
Sexta-feira, 15 de fevereiro de 2019.
Score: Time
Time Cap: 30’
5 Rounds
6 Hang Power Snatch 115/75lbs
9 Ring Dips
15 Sit Ups
Then
10-8-6-4-2
Overhead Squat 115/75lbs
Pull Ups
Quinta-feira, 14 de fevereiro de 2019.
Score: TIME
Time Cap: 25’
3-6-9-12-15
Deadlift 225/155lbs
Box Jump 30/24in
Then
3 Rounds
15 Front Squat 135/95lbs
15 Toe To Bar
Then
150 Sit Ups
Quarta-feira, 13 de fevereiro de 2019.
Score: TIME
Time Cap: 35’
5 Rounds
400mts Run
15 Push Press 95/65lbs
Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs
Terça-feira, 12 de fevereiro de 2019.
NO SCORE
EMOM 10’
3 Hang Squat Clean 185/135lbs
5X2 Back Squat 255/175lbs
(2’/ROUND)
EMOM 10’
Progressão de Burpees
MINUTO/REPETIÇÕES
1/9, 2/10, 3/11, 4/12, 5/13, 6/14, 7/15, 8/16, 9/17, 10/18