CrossFit

PROGRAMAÇÃO

BY 31 agosto 2019

PROGRAMAÇÃO DA SEMANA (02/09 – 07/09/2019)
Segunda-feira, 02 de setembro de 2019.
Score: Time

EMOM 16’
Minuto 1: 35 Double Unders or 70 Single Unders
Minuto 2: 12 Burpees

3 Rounds or 16’
50 Wall Ball 20/14lbs
30 Calories Row

Terça-feira, 03 de setembro de 2019.
Score: TIME

DT – Time Cap 15’
12 Deadlift
9 Hang Power Clean
6 Push Jerk 155/105lbs

Quarta-feira, 04 de setembro de 2019.
NO SCORE

5X3 Front Squat 225/155lbs
(2’/ROUND)

EMOM 10’
Para cada minuto
5 Pull Up
10 Push Up
20 Jump Lunges

5X3 Back Squat 225/155lbs
(2’/ROUND)
Quinta-feira, 05 de setembro de 2019.
NO SCORE

EMOM 30’
Minuto 1:
6 Pistol/6 Box Jump
(pistol = cada round 1 perna)

Minuto 2:
2 Rounds
Snatch High Pull
Hang Power Snatch
Overhead Squat

Minuto 3:
6 Ring Dips
9 Ring Row

Sexta-feira, 06 de setembro de 2019.
Score: TIME

Time Cap 50’
10 Rounds
300mts ROW
30 Double Unders or 90 Single Unders
400mts RUN

Sábado, 07 de setembro de 2019.
Score: REPETITION

EMOM 10’
1 a 3 Power Clean & Split Jerk 185/135lbs

AMRAP in 10’
3 Front Squat 185/135lbs
6 Chest To Bar Pull Ups
9 Box Jump 30/24in

CrossFit

Sextou????

BY 23 agosto 2019

Sexta-feira, 23 de agosto de 2019.
Score: Time

Time Cap 30’
3 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then
50 Wall Ball 20/14lbs
Then

2 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then

30 Wall Ball 20/14lbs
Then

15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
10 Wall Ball 20/14lbs

CrossFit

HEAVY DAY

BY 22 agosto 2019

Quinta-feira, 22 de agosto de 2019.
Score: Time

5 Rounds (3’/Round)
3 Front Squat 225/155lbs
12 Ring Dips

5 Rounds or 15’
10 Deadlift 225/155lbs
10 Toe to Bar
20 Push Up

CrossFit

METCON

BY 21 agosto 2019

Quarta-feira, 21 de agosto de 2019.
No Score

EMOM 25’
Minuto 1: 15/12 Calories Row
Minuto 2: 12 Burpees
Minuto 3: 30 Double Unders or 60 Single Unders
Minuto 4: 24 Sit Ups
Minuto 5: 30 Jump Lunges

CrossFit

HELEN PLUS

BY 20 agosto 2019

Terça-feira, 20 de agosto de 2019.
Score: TIME

Time Cap 32’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Pull Ups
Then
5 Rounds
5 Hang Squaat Clean 155/105lbs
10 Box Jump 30/24in

PROGRAMAÇÃO DA SEMANA (19/08/2019 – 24/08/2019)
Segunda-feira, 19 de agosto de 2019.
No Score (Registre sua carga)

EMOM 20’
Minuto 1: 1 a 3 Snatch Full 155/105lbs
Minuto 2: 3 Split Jerk 155/105lbs

Terça-feira, 20 de agosto de 2019.
Score: TIME

Time Cap 32’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Pull Ups
Then
5 Rounds
5 Hang Squaat Clean 155/105lbs
10 Box Jump 30/24in

Quarta-feira, 21 de agosto de 2019.
No Score

EMOM 25’
Minuto 1: 15/12 Calories Row
Minuto 2: 12 Burpees
Minuto 3: 30 Double Unders or 60 Single Unders
Minuto 4: 24 Sit Ups
Minuto 5: 30 Jump Lunges

Quinta-feira, 22 de agosto de 2019.
Score: Time

5 Rounds (3’/Round)
3 Front Squat 225/155lbs
12 Ring Dips

5 Rounds or 15’
10 Deadlift 225/155lbs
10 Toe to Bar
20 Push Up

Sexta-feira, 23 de agosto de 2019.
Score: Time

Time Cap 30’
3 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then
50 Wall Ball 20/14lbs
Then

2 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then

30 Wall Ball 20/14lbs
Then

15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
10 Wall Ball 20/14lbs

Sábado, 24 de agosto de 2019.

CLÍNICA – SNATCH

CrossFit

WOD 1

BY 16 agosto 2019

Sexta-feira, 16 de agosto de 2019.
Score: TIME

Time Cap 35’
5 Rounds
5 Power Clean 185/135lbs
10 Burpees
Then
3 Rounds
400mts RUN
7 Front Squat 185/135lbs
3 Rope Climb