CrossFit

METCON

BY 30 maio 2019

Quinta-feira, 30 de maio de 2019.
Score: TIME

Time Cap 40’

2500/2225mts ROW

5 Rounds
30 Russian Kettlebell Swing 24/16kg
15 Burpees

5 Rounds
25 Wall Ball 20/14lbs
50 Double Unders or 100 Single Unders

Quarta-feira, 29 de maio de 2019.
Score: REPETITION

5 Rounds (2’/ROUND)
4 Snatch High Pull
3 Han Power Snatch
2 Overhead Squat 135/95lbs

AMRAP in 10’
10 Calories ROW
15 Deadlift 225/155lbs
20 Jump Lunges

CrossFit

HEAVY DAY

BY 28 maio 2019

Terça-feira, 28 de maio de 2019.
Score: REPETITION

2-4-6-8-10-12 (as it goes until 8’)
Power Cleaan 135/95lbs
Hand Release Push Up

HEAVY DAY
7X3 Front Squat 225/155lbs

PROGRAMAÇÃO DA SEMANA (27/05/2019 – 01/06/2019)

Segunda-feira, 27 de maio de 2019.

Score: TIME

 

Time Cap 35’

3 Rounds

400mts RUN

15 Thrusters 95/65lbs

Then

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

Pull Up

Box Jump

Sit Up

 

Terça-feira, 28 de maio de 2019.

Score: REPETITION

 

2-4-6-8-10-12 (as it goes until 8’)

Power Cleaan 135/95lbs

Hand Release Push Up

 

HEAVY DAY

7X3 Front Squat 225/155lbs

 

Quarta-feira, 29 de maio de 2019.

Score: REPETITION

 

5 Rounds (2’/ROUND)

4 Snatch High Pull

3 Han Power Snatch

2 Overhead Squat 135/95lbs

 

AMRAP in 10’

10 Calories ROW

15 Deadlift 225/155lbs

20 Jump Lunges

 

Quinta-feira, 30 de maio de 2019.

Score: TIME

 

Time Cap 40’

 

2500/2225mts ROW

 

5 Rounds

30 Russian Kettlebell Swing 24/16kg

15 Burpees

 

5 Rounds

25 Wall Ball 20/14lbs

50 Double Unders or 100 Single Unders

 

Sexta-feira, 31 de maio de 2019.

Score: TIME

 

Time Cap 30’

3 Rounds

10 Front Squat 155/105lbs

30 Box Jump 24/20in

Then

5 Rounds

6 Push Jerk 155/105lbs

3 Rope Climb

 

Sábado, 01 de junho de 2019.

Score: TIME

 

Time Cap 35’

 

1600mts RUN

 

ANNIE

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

 

10 Rounds

6 Toe to Bar

9 Push Up

12 Pistol

CrossFit

SÁBADO

BY 25 maio 2019

Sábado, 25 de maio de 2019.
Score: Time

EMOM 15’
Minuto 1: 5 Thrusters 135/95lbs
Minuto 2: 10 Strict Toe To Bar
Minuto 3: 10 Box Jump 30/24in

Time Cap 15’
10 Deadlift 225/155lbs
400mts Run
15 Deadlift 225/155lbs
400mts Run
20 Deadlift 225/155lbs
400mts Run

CrossFit

SEXTA

BY 24 maio 2019

Sexta-feira, 24 de maio de 2019.
Score: Time
Time Cap 30’
10 Rounds
10 Pistol
30 Double Unders or 60 Single Unders
Then
Randy

Randy
75 Power Snatch 75/55lbs

CrossFit

QUARTA

BY 22 maio 2019

Quarta-feira, 22 de maio de 2019.
HEAVY DAY

EMOM 15’
Minuto 1: 3 Hang Squat Clean 185/135lbs
Minuto 2: 9 Ring Dips
Minuto 3: 15 V Sit Up

5X3 Back Squat 275/225lbs (2’/Round)