CrossFit

KB This

BY 9 outubro 2019

Quarta-feira, 09 de outubro de 2019.
Score: TIME

Time Cap 30’
3 Rounds
15 Toe to Bar
90 Double Unders or 270 Single Unders
20 One Arm Alternate Kettlebell Hang Squat Clean 24/16kg

Then
18-15-12-9-6-3
Burpees
American Kettlebell Swing 24/16kg

Segunda-feira, 07 de outubro de 2019.
Score: TIME

EMOM 10’
3 Power Snatch 155/105lbs

Then

Spealer VS. Khalipa (Time Cap 20’)
1-2-3-4-5-6-7-8-9-10
Power Clean & Push Jerk 155/105lbs
Cyndi/Round

Cyndi
5 Pull
10 Push Up
15 Air Squat

CrossFit

Programação

BY 6 outubro 2019

PROGRAMAÇÃO DA SEMANA
Segunda-feira, 07 de outubro de 2019.
Score: TIME

EMOM 10’
3 Power Snatch 155/105lbs

Then

Spealer VS. Khalipa (Time Cap 20’)
1-2-3-4-5-6-7-8-9-10
Power Clean & Push Jerk 155/105lbs
Cyndi/Round

Cyndi
5 Pull
10 Push Up
15 Air Squat

Terça-feira, 08 de outubro de 2019.
Score: TIME

5X3 Back Squat 275/185lbs (2’/Round)

4 Rounds or 24’
350/300mts ROW
50 Jump Lunges
400mts RUN

Quarta-feira, 09 de outubro de 2019.
Score: TIME

Time Cap 30’
3 Rounds
15 Toe to Bar
90 Double Unders or 270 Single Unders
20 One Arm Alternate Kettlebell Hang Squat Clean 24/16kg

Then
18-15-12-9-6-3
Burpees
American Kettlebell Swing 24/16kg

Quinta-feira, 10 de outubro de 2019.
Score: TIME

Time Cap 22’
Diane
21-15-9
Deadlift 225/155lbs
Handstand Push Up

Then
20-15-10
Calories Row
Ring Dips
Push Up

Sexta-feira, 11 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Push Press
10 Hang Power Snatch
15 Hang Power Clean
20 Front Squat
25 Burpees
30 Pull Ups
25 Burpees
20 Front Squat
15 Hang Power Clean
10 Hang Power Snatch
5 Push Press

135/95lbs

Sábado, 12 de outubro de 2019.
Score: TIME

4 Rounds or 30’
400mts RUN
7 Back Squat 225/155lbs
3 Rope Climb

CrossFit

Sexta

BY 4 outubro 2019

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

CrossFit

Quinta

BY 3 outubro 2019

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

CrossFit

Quarta

BY 2 outubro 2019

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

CrossFit

Terça

BY 1 outubro 2019

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

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