CrossFit

15ª Semana

PROGRAMAÇÃO DA SEMANA

(22/01/18 – 27/01/2018)

Segunda-feira, 22 de janeiro de 2018.

Title: CTM 14082017

Score: No Score

4 Rounds of all:

450/350mts Row – Time Cap: 2′

Rest 15″

12 Hang Squat Clean (155/105lbs – 70/45kg) – Time Cap: 2′

Rest 15″

30 Wall Ball (20/14lbs – 9/6kg) – Time Cap: 2′

Rest 15″

Terça-feira, 23 de janeiro 2018.

Title: CTM 15082017

Score: Repetition

EMOM 10′

Para cada minuto fazer

1 Snatch Deadlift

2 Snatch High Pull

3 Power Snatch

(95/65lbs – 40/30kg)

WOD

AMRAP in 12′

10 American Kettlebell Swing (24/16kg)

8 Box Jump 24/20in

6 Push Up

Quarta-feira, 24 de janeiro de 2018.

Title: CTM 16082017

Score: Time

EMOM 10′

6 Alternate Split Jerk

(95/65lbs – 40/30kg)

WOD – Time Cap: 20′

10 Rounds

6 Chest To Bar Pull Up

30 Double Unders or 60 Single Unders

Quinta-feira, 25 de janeiro de 2018.

Title: CTM 17082017

Score: Repetition

HEAVY DAY

5X5 Front Squat (255/175lbs – 115/80kg)

2 minutos/Round

WOD

AMRAP in 12′

2-4-6-8-10-12- …

Pistols

Burpees
Mountain Climbers

Sexta-feira, 26 de janeiro de 2018.

Title: CTM 18082017

Score: Time

EMOM 5′

3 Rounds/Minuto

Power Snatch

Hang Power Snatch

(95/65lbs – 40/30kg)

EMOM 5′

3 Rounds/Minuto

Power Clean

Hang Power Clean

(135/95lbs – 60/40kg)

WOD – Time Cap: 20′

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155lbs – 100/70kg)

Box Jump 24/20in

Sit Up

Sábado, 27 de janeiro de 2018.

Title: Clínica de Remo

Horário normal de aula

Principais Objetivos da Clínica

Melhorar a coordenação da remada

Melhorar o “timming” da remada em relação a puxada e retomada

Criar a percepção de consistência e ritmo

CrossFit

TABATA THIS

BY 18 janeiro 2018

Quinta-feira, 18 de janeiro de 2018.

Title: CTM 10082017

Score: Repetition (box jump/sit up)

HEAVY DAY

EMOM 10′

3 Deadlift (315/225lbs – 140/100kg)

TABATA “this”

Box Jump 24/20in

Sit Up

Double or Single Unders

CrossFit

IN & OUT

BY 16 janeiro 2018

Terça-feira, 16 de janeiro de 2018.

Title: CTM 08082017

Score: Time

WOD (Time Cap: 15′)

In: 30 Hang Power Clean (155/105lbs – 70/45kg)

5 Rounds

6 Push Jerk (155/105lbs – 70/45kg)

12 Burpees

Out: 30 Hang Power Clean (155/105lbs – 70/45kg)

 

CrossFit

Muscle Up

BY 15 janeiro 2018

Segunda-feira, 15 de janeiro de 2018.

Title: CTM 07082017

Score: Time

WOD (Time Cap: 15′)

5 Rounds

12 Power Snatch (95/65lbs – 40/30kg)

6 Bar Muscle Up

Intermédiario: 9 Chest To Bar Pull Up

Iniciantes: 12 Pull Ups (elástico)

IMG_8382

14ª Semana
 
PROGRAMAÇÃO DA SEMANA (15/01/18 – 20/01/2018)
 
 IMG_8398
Segunda-feira, 15 de janeiro de 2018.
 
Title: CTM 07082017
 
Score: Time
 
 
WOD (Time Cap: 15′)
 
5 Rounds
 
12 Power Snatch (95/65lbs – 40/30kg)
 
6 Bar Muscle Up
 
 
Intermédiario: 9 Chest To Bar Pull Up
 
Iniciantes: 12 Pull Ups (elástico)
 
 
 
Terça-feira, 16 de janeiro de 2018.
 
Title: CTM 08082017
 
Score: Time
 
 
WOD (Time Cap: 15′)
 
In: 30 Hang Power Clean (155/105lbs – 70/45kg)
 
5 Rounds
 
6 Push Jerk (155/105lbs – 70/45kg)
 
12 Burpees
 
Out: 30 Hang Power Clean (155/105lbs – 70/45kg)
 
 
 
Quarta-feira, 17 de janeiro de 2018.
 
Title: CTM 09082017
 
Score: Repetition
 
 
HEAVY DAY
 
5-5-5-5-5
 
Back Squat (2’/Round)
 
 
WOD
 
AMRAP in 12′
 
6 Calories Row
 
10 Jump Lunges
 
8 Push Up
 
 
 
Quinta-feira, 18 de janeiro de 2018.
 
Title: CTM 10082017
 
Score: Repetition (box jump/sit up)
 
 
HEAVY DAY
 
EMOM 10′
 
3 Deadlift (315/225lbs – 140/100kg)
 
 
TABATA “this”
 
Box Jump 24/20in
 
Sit Up
 
Double or Single Unders
 
 
 
Sexta-feira, 19 de janeiro de 2018.
 
Title: CTM 11082017
 
Score: Timed Round
 
 
5 Rounds (5’/Round)
 
500mts Row
 
12 Push Press (95/65lbs – 40/30kg)
 
20 Jump Step Up
 
 
 
Sábado, 20 de janeiro de 2018.
 
Title: Clínica de “Pull Up”
 
Horário e Grade normal de aulas

Sexta-feira, 12 de janeiro de 2018.

Title: CTM 04082017

Score: Timed Rounds

 

WOD

5 Rounds (6 minutes/ Round)

1 Legless Rope Climb

5 Back Squat (275/185lbs – 120/80kg)

10 (5/5) Pistols

 

Avançados : Legless Rope Climb, sentado no chão em esquadro

Intermédiario: 3 Rope Climb

Iniciantes: 6 Educativo de Rope ClimbIMG_8653