CrossFit

METCON

BY 21 agosto 2019

Quarta-feira, 21 de agosto de 2019.
No Score

EMOM 25’
Minuto 1: 15/12 Calories Row
Minuto 2: 12 Burpees
Minuto 3: 30 Double Unders or 60 Single Unders
Minuto 4: 24 Sit Ups
Minuto 5: 30 Jump Lunges

CrossFit

HELEN PLUS

BY 20 agosto 2019

Terça-feira, 20 de agosto de 2019.
Score: TIME

Time Cap 32’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Pull Ups
Then
5 Rounds
5 Hang Squaat Clean 155/105lbs
10 Box Jump 30/24in

PROGRAMAÇÃO DA SEMANA (19/08/2019 – 24/08/2019)
Segunda-feira, 19 de agosto de 2019.
No Score (Registre sua carga)

EMOM 20’
Minuto 1: 1 a 3 Snatch Full 155/105lbs
Minuto 2: 3 Split Jerk 155/105lbs

Terça-feira, 20 de agosto de 2019.
Score: TIME

Time Cap 32’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Pull Ups
Then
5 Rounds
5 Hang Squaat Clean 155/105lbs
10 Box Jump 30/24in

Quarta-feira, 21 de agosto de 2019.
No Score

EMOM 25’
Minuto 1: 15/12 Calories Row
Minuto 2: 12 Burpees
Minuto 3: 30 Double Unders or 60 Single Unders
Minuto 4: 24 Sit Ups
Minuto 5: 30 Jump Lunges

Quinta-feira, 22 de agosto de 2019.
Score: Time

5 Rounds (3’/Round)
3 Front Squat 225/155lbs
12 Ring Dips

5 Rounds or 15’
10 Deadlift 225/155lbs
10 Toe to Bar
20 Push Up

Sexta-feira, 23 de agosto de 2019.
Score: Time

Time Cap 30’
3 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then
50 Wall Ball 20/14lbs
Then

2 Rounds
15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
Then

30 Wall Ball 20/14lbs
Then

15 Calories Row
10 Hang Clean & Jerk 95/65lbs
25 Sit Ups
10 Wall Ball 20/14lbs

Sábado, 24 de agosto de 2019.

CLÍNICA – SNATCH

CrossFit

WOD 1

BY 16 agosto 2019

Sexta-feira, 16 de agosto de 2019.
Score: TIME

Time Cap 35’
5 Rounds
5 Power Clean 185/135lbs
10 Burpees
Then
3 Rounds
400mts RUN
7 Front Squat 185/135lbs
3 Rope Climb

CrossFit

Triplet

BY 14 agosto 2019

Quarta-feira, 14 de agosto de 2019.
Score: TIME

Time Cap 25’
5 Rounds
3 Hang Power Snatch 135/95lbs
9 Box Jump 30/24in
12 Toe To Bar
Then
3 Rounds
15 Deadlift 135/95lbs
15 Ring Dips
15 Push Up

CrossFit

Heavy Day

BY 13 agosto 2019

Terça-feira, 13 de agosto de 2019.
Score: Rounds

3×7 Back Squat 185/135lbs (2´/Round)
3X5 Back Squat 225/155lbs (2’/Round)
3X3 Back Squat 275/195lbs (2’/Rounds

“Entre os BLOCOS de FORÇA”
AMRAP in 5’
15 American Kettlebelll Swing 24/16kg
30 Double Unders or 90 Single Unders

CrossFit

METCON

BY 12 agosto 2019

Segunda-feira, 12 de agosto de 2019.
Score: ROUNDS

AMRAP in 24’
30 Calories Row
20 Step Up 20in – 95/65llbs
40 Sit Up

“Rules of Workout”
– 20 Burpees a cada 6 minutos
– Volumes reduzidos pela metade após a primeira penalidade (Row 15, Step Up 10, Sit Up 20)