CrossFit

Segunda

BY 11 novembro 2019

Segunda-feira, 11 de novembro de 2019.

Score: Time

EMOM 10’

3 Shoulder to Overhead 185/135lbs

 

5 Rounds or 15’

5 Squat Clean 185/135lbs

7 Chest to Bar Pull Up

12 Box Jump 30/24in

PROGRAMAÇÃO DA SEMANA (04/11/2019 – 09/11/2019)
Segunda-feira, 04 de novembro de 2019.
Score: TIME

Time Cap 30’
2000mts ROW

10-20-30-40-50
Lunges
Double Unders (3X Single Unders)

75 Wall Ball 20/14lbs

Terça-feira, 05 de novembro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
20 Push Up
15 Box Jump 24/20in
10 Deadlift 225/155lbs

Then
3 Rounds
400mts RUN
10 Front Squat 135/95lbs
15 Pull Ups

Quarta-feira, 06 de novembro de 2019.
BARBELL´S CLUB

EMOM 10’
Para cada minuto
Snatch High Pull
Hang Power Snatch
Hang Snatch Squat
Overhead Squat 155/105lbs

EMOM 10’
Para cada minuto
Clean High Pull
Hang Power Clean
Hang Cluster
Thruster
Split Jerk 155/105lbs

Quinta-feira, 07 de novembro de 2019.
Score: TIME

5 Rounds or 30’
5 Burpee Complex
7 Back Squat 225/155lbs
3 Rope Climb

Burpee Complex = 2 Pistol/4 Push Up/8 Mountain Climbers

Sexta-feira, 08 de novembro de 2019.
Score: TIME

EMOM 10’
Minuto 1: 5 Power Snatch 135/95lbs (Touch & Go)
Minuto 2: 10 Box Jump 30/24in

Elizabeth – Time Cap 10’
21-15-9
Power Clean 135/95lbs
Ring Dips

Sábado, 09 de novembro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
8 One Arm Alternate Kettlebell Hang Clean & Jerk 24/16kg
10 Calories Row
12 Toe To Bar

Then
400mts Run
30 Burpee Box Jump Over 20in

CrossFit

Sábado

BY 2 novembro 2019

Sábado, 02 de novembro de 2019.
Score: TIME

Time Cap 35’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Handstand Push Up
Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs
Then
50 Burpees Box Jump Over

CrossFit

Sexta

BY 1 novembro 2019

Sexta-feira, 01 de novembro de 2019.

BARBELLS CLUB
EMOM 10’
Minuto 1: 3 Hang Power Snatch 155/105lbs
Minuto 2: 3 Power Jerk 155/105lbs

EMOM 10’
Para cada minuto
Clean High Pull
Hang Power Clean
Hang Squat Clean
Front Squat

CrossFit

Quinta

BY 31 outubro 2019

Quinta-feira, 31 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
15 Calories ROW
10 Step Up 95/65lbs – 20in
20 V Sit Up
Then
10-9-8-7-6-5-4-3-2-1
Pull Up
Box Jump 20in
Sit Up

CrossFit

Quarta

BY 30 outubro 2019

Quarta-feira, 30 de outubro de 2019.
Score: ROUNDS

EMOM 15’
Minuto 1: 5 Deadlift 275/185lbs
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Pistols 16/08kg

AMRAP in 10’
9 Burpees
30 Double Unders or 60 Single Unders

CrossFit

Terça

BY 29 outubro 2019

Terça-feira, 29 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
12 Calories ROW
6 Push Jerk 155/105lbs
24 Sit Ups
Then
5 Rounds
9 Hang Power Clean 155/105lbs
9 Ring Dips
9 Push Up

CrossFit

Segundona

BY 28 outubro 2019

Segunda-feira, 28 de outubro de 2019.
Score: TIME

EMOM 10’
Minuto 1: 3 Power Snatch 155/105lbs
Minuto 2: 12 Box Jump 24/20in

3 Rounds or 20’
400mts RUN
7 Front Squat 155/105lbs
15 Toe to Bar

PROGRAMAÇÃO DA SEMANA (28/10/2019 – 02/11/2019)
Segunda-feira, 28 de outubro de 2019.
Score: TIME

EMOM 10’
Minuto 1: 3 Power Snatch 155/105lbs
Minuto 2: 12 Box Jump 24/20in

3 Rounds or 20’
400mts RUN
7 Front Squat 155/105lbs
15 Toe to Bar

Terça-feira, 29 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
12 Calories ROW
6 Push Jerk 155/105lbs
24 Sit Ups
Then
5 Rounds
9 Hang Power Clean 155/105lbs
9 Ring Dips
9 Push Up

Quarta-feira, 30 de outubro de 2019.
Score: ROUNDS

EMOM 15’
Minuto 1: 5 Deadlift 275/185lbs
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Pistols 16/08kg

AMRAP in 10’
9 Burpees
30 Double Unders or 60 Single Unders

Quinta-feira, 31 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
15 Calories ROW
10 Step Up 95/65lbs – 20in
20 V Sit Up
Then
10-9-8-7-6-5-4-3-2-1
Pull Up
Box Jump 20in
Sit Up

Sexta-feira, 01 de novembro de 2019.

BARBELLS CLUB
EMOM 10’
Minuto 1: 3 Hang Power Snatch 155/105lbs
Minuto 2: 3 Power Jerk 155/105lbs

EMOM 10’
Para cada minuto
Clean High Pull
Hang Power Clean
Hang Squat Clean
Front Squat

Sábado, 02 de novembro de 2019.
Score: TIME

Time Cap 35’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Handstand Push Up
Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs
Then
50 Burpees Box Jump Over