PROGRAMAÇÃO DA SEMANA (02/03/20 – 07/03/20)
Segunda-feira, 02 de março de 2020.
Score: REPETITION/TIME

AMRAP in 12’
3 Push Jerk 155/105lbs
5 Hang Power Clean 155/105lbs
7 Deadlift 155/105lbs
15 Box jump 24/20in

Then
Time Cap 20’
400mts RUN
5 Rope Climb
100 Air Squat
5 Rope Climb
400mts RUN

Terça-feira, 03 de março de 2020.
Score: TIME

5 Rounds or 15’
9 Toe To Bar
12 Burpees
15 Calories Row

REST 3’
EMOM 15’
Minuto 1: 15 American Kettlebell Swing
Minuto 2: 25 Sit Ups
Minuto 3: 35 Double Unders or 70 Single Unders

Quarta-feira, 04 de março de 2020.
Score: TIME

HEAVY DAY
5X3 Back Squat 275/185lbs (2’/Round)

Time Cap 20’
400mts RUN
50 Plate Overhead Lunges 45/35lbs
200mts RUN
50 Sit Up
200mts RUN
50 Ring Dips
400mts RUN

Quinta-feira, 05 de março de 2020.
Score: Timed Round

DOUBLE FRAN (volume)
3 Rounds or 5’
12 Thrusters 95/65lbs
12 Pull Ups

Then
3 Rounds or 5’
10 Thrusters 95/65lbs
10 Pull Ups

Then
3 Rounds or 5’
08 Thrusters 95/65lbs
08 Pull Ups

Sexta-feira, 06 de março de 2020.
Score: REPETITION

CrossFit 198 GAMES
Throwback 16

[07:41, 2/29/2020] Teco Martins: AMOR & ÓDIO
(score – repetições)
AMRAP in 10’
10 Burpees Over The Bar
10 Power Snatch

Regras/Categoria
RX
Masculino 75lbs (15lbs de cada lado)
Feminino 55lbs (10lbs de cada lado)

Scale
Masculino 65lbs (10lbs de cada lado)
Feminino 45lbs (15lbs de cada lado- barra técnica)
Burpees – Step Over Bar

Beginners
Masculino 45lbs (BARRA – Saída Abaixo do Joelho)
Feminino 35lbs (BARRA – Saída Abaixo do Joelho)
Burpees – Step Over Bar

Sábado, 07 de março de 2020.
Score: TIME

Treino em Equipe (TRIO)
Volumes Totais
3000mts ROW
Triple Grace
150 Box Jump 24/20in

Grace
30 Clean & Jerk 135/95lbs

Sábado, 29 de fevereiro de 2020.
Score: REPETITION

2500/2225mts ROW or 10’

EMOM 10’
2 Power Clean & Split Jerk 185/135lbs

AMRAP in 10’
10 Pull Ups
30 Jump Lunges

Sexta-feira , 28 de fevereiro de 2020.
Score: TIME

Time Cap 15’
Máx LOAD – Hang Squat Clean

WOD – Time Cap 17’
800mts RUN
50 Russian Kettlebell Swing 24/16kg
50 Burpees
50 Russian Kettlebell Swing 24/16kg
800mts RUN

Quinta-feira, 27 de fevereiro de 2020.
Score: TIME

Time Cap 3’
350/300mts ROW
50 Push Up

3’ REST
Time Cap 3’
25 Wall Ball 20/14lbs
15 Box Jump Over 24/20in

3’ REST
Time Cap 3’
350/300mts ROW
15 Box Jump Over 24/20in

3’ REST
Time Cap 3’
25 Wall Ball 20/14lbs
50 Push Up

3’ REST
Time Cap 3’
350/300mts ROW
25 Wall Ball 20/14lbs

3’ REST
Time Cap 3’
50 Push Up
15 Box Jump Over 24/20in

Quarta-feira, 26 de fevereiro de 2020.
Score: TIME

6 Rounds or 10’
Snatch Deadlift
10” Pause Hang Position
Hang Power Snatch 155/105lbs

5X3 Snatch High Pull 155/105lbs

WOD – Time Cap 18’
20 Pistol
10 Deadlift 275/185lbs
20 Pistol
15 Deadlift
20 Pistol
20 Deadlift
20 Pistol

Buy Out
90 Sit Ups

Terça-feira, 25 de fevereiro de 2020.
Score: REPETITION

EMOM 15’
Minuto 1: 6 Hang Muscle Clean & Press 95/65lbs
Minuto 2: 9 Handstand Push Up
Minuto 3: 12 Ring Dips

AMRAP in 10’
3 Bar Muscle Up or 9 Chest To Bar Pull Up
60 Double Unders or 120 Single Unders

Segunda-feira, 24 de fevereiro de 2020.
Score: TIMED ROUND

5 Rounds – 6’/ROUND
10 Russian Kettlebell Swing 24/16kg
10 Explosive Kettlebell Deadlift 24/16kg
10 Back Squat (from the floor) 155/105lbs
400mts RUN

PROGRAMAÇÃO DA SEMANA (24/09/2020 – 29/02/2020)

Segunda-feira, 24 de fevereiro de 2020.

Score: TIMED ROUND

5 Rounds – 6’/ROUND

10 Russian Kettlebell Swing 24/16kg

10 Explosive Kettlebell Deadlift 24/16kg

10 Back Squat (from the floor) 155/105lbs

400mts RUN

Terça-feira, 25 de fevereiro de 2020.

Score: REPETITION

EMOM 15’

Minuto 1: 6 Hang Muscle Clean & Press 95/65lbs

Minuto 2: 9 Handstand Push Up

Minuto 3: 12 Ring Dips

AMRAP in 10’

3 Bar Muscle Up or 9 Chest To Bar Pull Up

60 Double Unders or 120 Single Unders

Quarta-feira, 26 de fevereiro de 2020.

Score: TIME

6 Rounds or 10’

Snatch Deadlift

10” Pause Hang Position

Hang Power Snatch 155/105lbs

5X3 Snatch High Pull 155/105lbs

WOD – Time Cap 18’

20 Pistol

10 Deadlift 275/185lbs

20 Pistol

15 Deadlift

20 Pistol

20 Deadlift

20 Pistol

Buy Out

90 Sit Ups

Quinta-feira, 27 de fevereiro de 2020.

Score: TIME

Time Cap 3’

350/300mts ROW

50 Push Up

3’ REST

Time Cap 3’

25 Wall Ball 20/14lbs

15 Box Jump Over 24/20in

3’ REST

Time Cap 3’

350/300mts ROW

15 Box Jump Over 24/20in

3’ REST

Time Cap 3’

25 Wall Ball 20/14lbs

50 Push Up

3’ REST

Time Cap 3’

350/300mts ROW

25 Wall Ball 20/14lbs

3’ REST

Time Cap 3’

50 Push Up

15 Box Jump Over 24/20in

Sexta-feira , 28 de fevereiro de 2020.

Score: TIME

Time Cap 15’

Máx LOAD – Hang Squat Clean

WOD – Time Cap 17’

800mts RUN

50 Russian Kettlebell Swing 24/16kg

50 Burpees

50 Russian Kettlebell Swing 24/16kg

800mts RUN

Sábado, 29 de fevereiro de 2020.

Score: REPETITION

2500/2225mts ROW or 10’

EMOM 10’

2 Power Clean & Split Jerk 185/135lbs

AMRAP in 10’

10 Pull Ups

30 Jump Lunges

Sábado, 22 de fevereiro de 2020.
Score: TIME

Time Cap 40’
2500mts ROW
150 American Kettlebell Swing 24/16kg
30 Back Squat 275/185lbs

Sexta-feira, 21 de fevereiro de 2020.
Score: TIME

Time Cap 15’
15-10-5
Power Snatch 155/105lbs
Chest To Bar Pull Ups

Rest 3’
Time Cap 15’
15-10-5
Hang Snatch Squat 95/65lbs
Ring Dips