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, 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
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
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
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
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”
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”