SEMANA 12
Programação da Semana (16/07/2018 – 22/07/2018)
Segunda-feira, 16 de julho de 2018.
Title: SQUAT16072018
Score: Time
3 Rounds – Time Cap: 20’
10 Front Squat 185/135lbs
20 Pull Ups
30 Burpees

Terça-feira, 17 de julho de 2018.
Title: METCON17072018
Score: Time
5 Rounds – Time Cap: 30’
60 Double Unders
30 Russian Kettlebell Swing 24/16kg
30 Box Jump 24/20in

Quarta-feira, 18 de julho de 2018.
Title: HEAVYPULL18072018
Score: Time
Time Cap: 20’
55 Deadlift 225/155lbs
55 Wall Ball 20/14lbs
55 Calories Row
55 Handstand Push Up

Quinta-feira, 19 de julho de 2018.
Title: UPPERBODY19072018
Score: Time
Time Cap: 25’
IN: 75 Sit Ups
5 Rounds
9 Hang Power Clean 155/105lbs
12 Ring Dips
15 Push Ups
OUT: 75 Sit Ups

Sexta-feira, 20 de julho de 2018.
Title: SQUAT20072018
Score: Time
5 Rounds – Time Cap: 25’
24 Jump Lunges
400mts Run
9 Back Squat 225/155lbs

Sábado, 21 de julho de 2018.
Title: METCON21072018
Score: Rounds
AMRAP IN 40’
400mts Row
50 Double Unders
50 Step Up 16/08kg

Domingo, 22 de julho de 2018.
Title: TEST OF FIT
Score: Time
TIME CAP: 7’
21-15-9
Deadlift 225/155lbs
Burpees

Sexta-feira, 13 de julho de 2018.
Title: HEAVYPULL13072018
Score: No Score
2 Rounds de TUDO
EMOM 5’
6 Power Snatch 135/95lbs

3 Rounds or 5’
15 Russian Kettlebell Swing 24/16kg
10 Toe To Bar

CrossFit

Fat Burning

BY 12 julho 2018

Quinta-feira, 12 de julho de 2018.
Title: METCON12072018
Score: Time
3 Rounds de TUDO – Time Cap: 35’
100 Double Unders or 300 Single Unders
3 Rounds
10 Burpees
10 Box Jump 24/20in
10 Jump Lunges

SEMANA 11
Programação da Semana (09/07/2018 – 14/07/2018)
Segunda-feira, 09 de julho de 2018.
“FERIADO”

Terça-feira, 10 de julho de 2018.
Title: UPPERBODY10072018
Score: No Score
EMOM 30’
Minuto 1: 9 Dips
Minuto 2: 6 Thrusters 135/95lbs
Minuto 3: 9 Chest to Bar Pull Ups

Quarta-feira, 11 de julho de 2018.
Title: SQUAT11072018
Score: Time
5 Rounds – Time Cap: 20’
9 Squat Clean 185/135lbs
12 Calories Row
21 Sit Ups

Quinta-feira, 12 de julho de 2018.
Title: METCON12072018
Score: Time
3 Rounds de TUDO – Time Cap: 35’
100 Double Unders or 300 Single Unders
3 Rounds
10 Burpees
10 Box Jump 24/20in
10 Jump Lunges

Sexta-feira, 13 de julho de 2018.
Title: HEAVYPULL13072018
Score: No Score
2 Rounds de TUDO
EMOM 5’
6 Power Snatch 135/95lbs

3 Rounds or 5’
15 Russian Kettlebell Swing 24/16kg
10 Toe To Bar

Sábado, 14 de julho de 2018.
Title: UPPERBODY14072018
Score: Time
5 Rounds – Time Cap: 20’
200mts Run
9 Ring Dips
15 Push Press
21 Air Squat

Sábado, 07 de julho de 2018.
Title: HEAVYPULL07072018
Score: Time
WOD – Time Cap: 30’
IN: 400mts Run
10-08-06-04-02
Power Snatch 135/95lbs
Box Jump 30/24in
Power Clean 135/95lbs
Burpees
OUT: 400mts Run

CrossFit

EMOM(zão)

BY 6 julho 2018

Sexta-feira, 06 de julho de 2018.
Title: METCON06072018
Score: No Score
EMOM 30’
Minuto 1: 35 Double Unders/70 Single Unders
Minuto 2: 9 Push Press 95/65lbs
Minuto 3: 12 Toe to Bar

CrossFit

BY 5 julho 2018

Quinta-feira, 05 de julho de 2018.
Title: SQUAT05072018
Score: Time
WOD – Time Cap: 17’
5 Rounds
10 Calories Row
15 Russian Kettlebell Swing 32/24kg
20 Lunges (Back Position) 95/65lbs

Heavy Day
7X3 Front Squat 225/155lbs
(2’/Round)