CrossFit

TERÇA

BY 25 fevereiro 2020

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

CrossFit

SEGUNDA

BY 24 fevereiro 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

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

CrossFit

WEIRD AMANDA

BY 21 fevereiro 2020

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

CrossFit

UNBROKEN

BY 20 fevereiro 2020

Quinta-feira, 20 de fevereiro de 2020.
Score: TIME

Time Cap 30’

3 Rounds of All

5 Rounds (Unbroken)
3 Hang Power Clean
3 Push Press 95/65lbs

15 Burpees
20 Box Jump 20in
Then

60 Wall Ball
(15 Push Up a cada quebra)

CrossFit

TRIPLE TABATA

BY 19 fevereiro 2020

Quarta-feira, 19 de fevereiro de 2020.
Score: REPETITION (jump lunges)

5X3 Front Squat 225/155lbs (2’/ROUND)
5X3 Back Squat 275/185lbs (2’/ROUND)

TRIPLE TABATA
8 Rounds
20” Sit Ups
10” Rest
20” Jump Lunges
10” Rest
20” Double Unders
10” Rest

CrossFit

PULL & RUN

BY 18 fevereiro 2020

Terça-feira, 18 de fevereiro de 2020.
Score: REPETITION/TIME

AMRAP in 10’
3-6-9-12-15-18 (as it goes)
Power Clean 135/95lbs
Toe To Bar

Rest 3’
Then
3 Rounds or 10’
15 Deadlift 225/155lbs
200mts RUN

CrossFit

FIGHT GONE BAD

BY 17 fevereiro 2020

Segunda-feira, 17 de fevereiro de 2020.
Score: REPETITION

Fight Gone Bad
5 Rounds
1’ Wall Ball 20/14lbs
1’ Power Snatch 75/55lbs
1’ Burpees
1’ Box Jump 20in
1’ Calories ROW
1’ REST

PROGRAMAÇÃO DA SEMANA

Segunda-feira, 17 de fevereiro de 2020.

Score: REPETITION

 

Fight Gone Bad

5 Rounds

1’ Wall Ball 20/14lbs

1’ Power Snatch 75/55lbs

1’ Burpees

1’ Box Jump 20in

1’ Calories ROW

1’ REST

 

Terça-feira, 18 de fevereiro de 2020.

Score: REPETITION/TIME

 

AMRAP in 10’

3-6-9-12-15-18 (as it goes)

Power Clean 135/95lbs

Toe To Bar

 

Rest 3’

Then

3 Rounds or 10’

15 Deadlift 225/155lbs

200mts RUN

 

Quarta-feira, 19 de fevereiro de 2020.

Score: REPETITION (jump lunges)

 

5X3 Front Squat 225/155lbs (2’/ROUND)

5X3 Back Squat 275/185lbs (2’/ROUND)

 

TRIPLE TABATA

8 Rounds

20” Sit Ups

10” Rest

20” Jump Lunges

10” Rest

20” Double Unders

10” Rest

 

Quinta-feira, 20 de fevereiro de 2020.

Score: TIME

 

Time Cap 30’

 

3 Rounds of All

 

5 Rounds (Unbroken)

3 Hang Power Clean

3 Push Press 95/65lbs

 

15 Burpees

20 Box Jump 20in

Then

 

60 Wall Ball

(15 Push Up a cada quebra)

 

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

 

Sábado, 22 de fevereiro de 2020.

Score: TIME

 

Time Cap 40’

2500mts ROW

150 American Kettlebell Swing 24/16kg

30 Back Squat 275/185lbs