Segunda-feira, 01 de julho de 2019.

Score: ROUNDS

 

EMOM 10’

Para cada minuto

3 Power Snatch 135/95lbs

5 Burpees

 

AMRAP in 10’

6 Handstand Push Up

9 Deadlift 135/95lbs

12 Jump Lunges

 

 

 

Terça-feira, 02 de julho de 2019.

 

EMOM 30’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 15 Push Up

Minuto 3: 6 Strict Chest To Bar Pull Up

 

 

 

Quarta-feira, 03 de julho de 2019.

Score: TIME

 

Time Cap 25’

3 Rounds

400mts ROW

400mts RUN

Then

3-6-9-12-15

Hang Power Clean 155/105lbs

Box Jump 24/20in

 

 

Quinta-feira, 04 de julho de 2019.

Score: Repetition

 

CF Games Open 13.3

Complete as many as repetition in 17’

150 Wall Ball 20/14lbs

90 Double Unders

30 Ring Muscle Up

 

 

Sexta-feira, 05 de julho de 2019.

 

2 Rounds of All:

 

1000mts Row or 5’

 

EMOM 5’

Round 1: 5 Power Clean & Push Jerk 135/95lbs

Round 2: 3 Power Clean & Split Jerk 135/95lbs

 

3 Rounds or 5’

15 Russian Kettlebell Swing 24/16kg

25 Sit Ups

 

 

Sábado, 06 de julho de 2019.

Score: TIME

 

Time Cap 40’

Buy In

10 Burpee Complex (2 Pistol/4 Push Up/8 Mountain Climber)

 

Nancy

5 Rounds

400mts RUN

15 Overhead Squat 95/65lbs

 

Buy Out

10 Legless Rope Climb

 

 

CrossFit

Friday

BY 28 junho 2019

Sexta-feira, 28 de junho de 2019.
Score: Time

5 Rounds (2’/Round)
6 Shoulder To Overhead
9 Hang Power Clean 155/105lbs

Time Cap 15’
3 Rounds
400mts Run
7 Front Squat 155/105lbs

PROGRAMAÇÃO DA SEMANA
Segunda-feira, 24 de junho de 2019.
Score: Time
 
Time Cap 18’
10 Cyndi
50 Push Press 95/65lbs
 
Cyndi
5 Pull Up/10 Push Up/15 Air Squat
 
 
 
Terça-feira, 25 de junho de 2019.
Score: Time
 
Time Cap 22’
5 Rounds
3 Hang Squat Clean 185/135lbs
9 Ring Dips
15 Sit Ups
Then
50 Burpees
 
 
 
 
Quarta-feira, 26 de junho de 2019.
Score: Time
 
Time Cap 15’
55 Deadlift 225/155lbs
55 Wall Ball 20/14lbs
55 Calories Row
55 Handstand Push Up
 
 
 
Quinta-feira, 27 de junho de 2019.
Score: Time (ROW)
 
EMOM 15’
M1: 20 Jump Lunges
M2: 3 Power Snatch 155/105lbs
M3: 5 Bar Muscle Up
 
Then
1000mts ROW
 
 
Sexta-feira, 28 de junho de 2019.
Score: Time
 
5 Rounds (2’/Round)
6 Shoulder To Overhead
9 Hang Power Clean 155/105lbs
 
Time Cap 15’
3 Rounds
400mts Run
7 Front Squat 155/105lbs
 
 
 
Sábado, 29 de junho de 2019.
Score: Time (ROW)
 
6 Rounds
10 Toe To Bar
10 Ring Dips
50 Double Unders
 
Then
2000mts ROW

CrossFit

Buy In/Out

BY 21 junho 2019

Sexta-feira, 21 de junho de 2019.
Score: Time

Time Cap 25’
Buy In: 15 Hang Snatch Squat 155/105lbs
21-15-9
Calories Row
Ring Dips
Push Up
Buy Out: 15 Hang Squat Clean 155/105lbs