CrossFit

Segunda

BY 30 setembro 2019

Segunda-feira, 30 de setembro de 2019.
Score: Time

Time Cap 30’
5 Rounds
5 Front Squat 155/105llbs
7 Chest to Bar Pull Ups
9 Burpees
Then
3 Rounds
10 Power Clean & Push jerk 155/105lbs
30 Wall Ball 20/14lbs

PROGRAMAÇÃO DA SEMANA (30/09/2019 – 05/10/2019)
Segunda-feira, 30 de setembro de 2019.
Score: Time

Time Cap 30’
5 Rounds
5 Front Squat 155/105llbs
7 Chest to Bar Pull Ups
9 Burpees
Then
3 Rounds
10 Power Clean & Push jerk 155/105lbs
30 Wall Ball 20/14lbs

Terça-feira, 01 de outubro de 2019.
Score: Rounds

Time Cap 25’
5 Rounds
3 Hang Power Snatch 155/105lbs
15 Box Jump 24/20in
Then
3 Rounds
7 Overhead Squat 155/105lbs
14 Ring Dips
21 Hand Release Push Up

Quarta-feira, 02 de outubro de 2019.
Score: TIME

1000mts ROW or 5’
3X10 Back Squat (1’ rest)
300 Double Unders/600 Single Unders or 5’
Then
5 Rounds or 20’
200/150mts ROW
10 Deadlift 225/155lbs
40 Sit Up

Quinta-feira, 03 de outubro de 2019.
Score: ROUNDS

2 Rounds of ALL
AMRAP in 10’
10 Russian Kettlebell Swing
10 Kettlebell Front Squat
5/5 One Arm Kettlebell Push Press 24/16kg
15 Box Jump 20in

AMRAP in 10’
6 Toe To Bar
9 Push Up
30 Double Unders or 60 Single Unders

Sexta-feira, 04 de outubro de 2019.
Score: TIME

Time Cap 35’
3 Rounds
10 Power Snatch 135/95lbs
400mts RUN
Then
5 Rounds
9 Deadlift 225/155lbs
3 Rope Climb

Sábado, 05 de outubro de 2019.
Score: Time

Time Cap 25’
15-12-9-6-3
Calories Row
Thrusters 95/65lbs
Pull Ups
Burpees

CrossFit

Sextou

BY 27 setembro 2019

Sexta-feira, 27 de setembro de 2019.

No Score

 

6 Rounds (5’/Round)

10 Pull Up

15 Push Up

20 Jump Lunges

Front Squat/Deadlift

 

Rounds 1-2-3

7 Front Squat 135/95lbs

 

Rounds 4-5-6

7 Deadlift 225/155lbs

CrossFit

PULL

BY 26 setembro 2019

Quinta-feira, 26 de setembro de 2019.

No Score

 

EMOM 5′

(Para Cada Minuto)

1 Snatch High Pull

2 Hang Power Snatch

2 Overhead Squat 155/105lbs

 

3 Rounds or 5′

15 Russian Kettlebell Swing 24/16kg

10 Ring Dips

 

EMOM 5′

(Para Cada Minuto)

3 Hang Squat Snatch 155/105lbs

 

3 Rounds or 5′

15 Russian Kettlebell Swing 24/16kg

10 Ring Dips

PROGRAMAÇÃO DA SEMANA
(23/09 – 28/09/2019)

Segunda-feira, 23 de setembro de 2019.
Score: ROUNDS

AMRAP in 20′
20 Overhead Lunges 45/35lbs
5 Bar Muscle Up
20 Pistols
15 Burpees

Terça-feira, 24 de setembro de 2019.
Score: LOAD

Maximum Load Hang Squat Clean

Quarta-feira, 25 de setembro de 2019.
Score: Repetition

Crossfit Games 13.2
AMRAP in 10′
5 Shoulder To Overhead
10 Deadlift 115/75lbs
15 Box Jump 24/20in

Quinta-feira, 26 de setembro de 2019.
No Score

EMOM 5′
(Para Cada Minuto)
1 Snatch High Pull
2 Hang Power Snatch
2 Overhead Squat 155/105lbs

3 Rounds or 5′
15 Russian Kettlebell Swing 24/16kg
10 Ring Dips

EMOM 5′
(Para Cada Minuto)
3 Hang Squat Snatch 155/105lbs

3 Rounds or 5′
15 Russian Kettlebell Swing 24/16kg
10 Ring Dips

Sexta-feira, 27 de setembro de 2019.
No Score

6 Rounds (5’/Round)
10 Pull Up
15 Push Up
20 Jump Lunges
Front Squat/Deadlift

Rounds 1-2-3
7 Front Squat 135/95lbs

Rounds 4-5-6
7 Deadlift 225/155lbs

Sábado, 28 de setembro de 2019.
Score: TIME

Benchmark Kelly
5 Rounds or 40′
400mts Run
30 Box Jump 24/20in
30 Wall Ball 20/14lbs

CrossFit

FGB

BY 21 setembro 2019

Sábado, 21 de setembro de 2019.
Score: Repetition

5 Rounds
1’ Wall Ball 20/14lbs
1’ Sumô Deadlift High Pull 75/55lbs
1’ Burpees
1’ Box Jump 20in
1’ Calories Row
1’ Rest