CrossFit

Segunda

BY 20 maio 2019

Segunda-feira, 20 de maio de 2019.
Score: TIME
Time Cap 30’
5 Rounds
9 Power Snatch 95/65lbs
1-2-3-4-5
CYNDI

Cyndi
5 Pull Up (adaptação – 10 Ring Row)
10 Push Up
15 Air Squat

PROGRAMAÇÃO DA SEMANA – 20/05/2019 a 25/05/2019
Segunda-feira, 20 de maio de 2019.
Score: TIME
Time Cap 30’
5 Rounds
9 Power Snatch 95/65lbs
1-2-3-4-5
CYNDI

Cyndi
5 Pull Up (adaptação – 10 Ring Row)
10 Push Up
15 Air Squat

Terça-feira, 21 de maio de 2019.
Score: Repetition

AMRAP in 30’
20 Calories Row
20 Russian Kettlebell Swing 24/16kg
20 (10/10) One Arm Kettlebell Push Press 24/16kg
20 Box Jump 20in
20 Wall Ball 20/14lbs

Quarta-feira, 22 de maio de 2019.
HEAVY DAY

EMOM 15’
Minuto 1: 3 Hang Squat Clean 185/135lbs
Minuto 2: 9 Ring Dips
Minuto 3: 15 V Sit Up

5X3 Back Squat 275/225lbs (2’/Round)

Quinta-feira, 23 de maio de 2019.
Score: Time
Time Cap 10’
6 Push Jerk 155/105lbs
12 Burpees

Sexta-feira, 24 de maio de 2019.
Score: Time
Time Cap 30’
10 Rounds
10 Pistol
30 Double Unders or 60 Single Unders
Then
Randy

Randy
75 Power Snatch 75/55lbs

Sábado, 25 de maio de 2019.
Score: Time

EMOM 15’
Minuto 1: 5 Thrusters 135/95lbs
Minuto 2: 10 Strict Toe To Bar
Minuto 3: 10 Box Jump 30/24in

Time Cap 15’
10 Deadlift 225/155lbs
400mts Run
15 Deadlift 225/155lbs
400mts Run
20 Deadlift 225/155lbs
400mts Run

CrossFit

40′

BY 18 maio 2019

Sábado, 18 de maio de 2019.
Score: Time

Time Cap 40’
1600mts RUN
5 Rounds
9 Hang Power Clean 135/95lbs
9 Ring Dips

Then
1000mts ROW
5 Rounds
6 Push Jerk 135/95lbs
6 Chest To Bar Pull Ups

CrossFit

HEAVY DAY

BY 17 maio 2019

Sexta-feira, 17 de maio de 2019.
Score: Time

5X6 Overhead Squat 135/95lbs (2´/Round)

Time Cap 12’
10 Deadlift 135/95lbs
15 Box Jump 24/20in
15 Deadlift 185/135lbs
15 Box Jump 24/20in
20 Deadlift 225/155lbs
15 Box Jump 24/20in

Quinta-feira, 16 de maio de 2019.
Score: Time

Time Cap 35’
2 Rounds of All

1000mts ROW

5 Rounds
15 American Kettlebell Swing 24/16kg
30 Double Unders or 60 Single Unders

3 Rounds
10 Wall Ball 20/14lbs
10 Burpees

Segunda-feira, 13 de maio de 2019.
Score: TIME
Time Cap 30’
10 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
20 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
30 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
40 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
50 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in

PROGRAMAÇÃO DA SEMANA – 13/05/2019 a 18/05/2019

Segunda-feira, 13 de maio de 2019.

Score: TIME

Time Cap 30’

10 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

20 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

30 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

40 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

50 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

 

Terça-feira, 14 de maio de 2019.

Score: Repetition

 

AMRAP in 17’

5 Squat Clean 185/135lbs

10 Pull Up

20 Push Up

 

Quarta-feira, 15 de maio de 2019.

Score: TIME

Time Cap 10’

21-15-9

Hang Power Snatch 95/65lbs

Ring Dips

 

Quinta-feira, 16 de maio de 2019.

Score: Time

 

Time Cap 35’

2 Rounds of All

 

1000mts ROW

 

5 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

 

3 Rounds

10 Wall Ball 20/14lbs

10 Burpees

 

Sexta-feira, 17 de maio de 2019.

Score: Time

 

5X6 Overhead Squat 135/95lbs (2´/Round)

 

Time Cap 12’

10 Deadlift 135/95lbs

15 Box Jump 24/20in

15 Deadlift 185/135lbs

15 Box Jump 24/20in

20 Deadlift 225/155lbs

15 Box Jump 24/20in

 

Sábado, 18 de maio de 2019.

Score: Time

 

Time Cap 40’

1600mts RUN

5 Rounds

9 Hang Power Clean 135/95lbs

9 Ring Dips

 

Then

1000mts ROW

5 Rounds

6 Push Jerk 135/95lbs

6 Chest To Bar Pull Ups