CrossFit

Segunda-feira, 18 de março de 2019.

No Score

 

EMOM 30’

Minuto 1: 3 Bar Muscle Up

Minuto 2: 9 Overhead Squat 95/65lbs

Minuto 3: 15 Push Up

 

Terça-feira, 19 de março de 2019.

Score: Time

 

Time Cap: 30’

400mts Run

30 Jump Lunges

30 Burpees

400mts Run

20 Jump Lunges

20 Burpees

400mts Run

10 Jump Lunges

10 Burpees

 

Then

2 Rounds

500mts Row

25 Thrusters 45/35lbs

15 Pull Up

 

Quarta-feira, 20 de março de 2019.

HEAVY DAY

 

5 Rounds (3’/Round)

5 Back Squat 225/155lbs

9 Strict Ring Dips

 

5 Rounds (3’/Round)

10 Deadlift 225/155lbs

30 Sit Ups

Quinta-feira, 21 de março de 2019.

Score: Time

EMOM 10’

3 Hang Power Snatch 135/95lbs

 

Time Cap: 10’

3-6-9-12-15

Hang Power Clean 135/95lbs

Box Jump 30/24in

Quinta-feira, 07 de março de 2019.

Score: Time

 

Time Cap: 25’

5 Rounds

9 Power Snatch 95/65lbs

50 Double Unders or 150 Single Unders

Then

10 Cyndi

(5 pull up, 10 push up, 15 air squat)

CrossFit

BY 28 fevereiro 2019

Quinta-feira, 28 de fevereiro de 2019.
Score: Time

Time Cap: 20’
3-6-9-12
Hang Cluster 115/75lbs
Toe To Bar

Then
3 Rounds
10 Deadlift
5 Hang Power Snatch 115/75lbs
15 Box Jump 24/20in

CrossFit

MetCon

BY 27 fevereiro 2019

Quarta-feira, 27 de fevereiro de 2019.
Score: Rounds

AMRAP in 25’
10 Caloriees Row
15 Wall Ball 20/14lbs
20 Overhead Lunges 45/35lbs – Plate
25 Double Unders or 75 Single Unders

CrossFit

Heavy Day

BY 26 fevereiro 2019

Terça-feira, 26 de fevereiro de 2019.
Score: Time

5X3 Front Squat 225/155lbs (2’/round)
5X5 Back Squat 225/155lbs (2’/round)

5 Rounds for Time (time cap: 12’)
9 Deadlift
9 Ring Dips
18 Alternate V Sit Up

CrossFit

Monday

BY 25 fevereiro 2019

Segunda-feira, 25 de fevereiro de 2019.
Score: TIME

EMOM 15’
Minuto 1: 15 Box Jump 24/20in
Minuto 2: 12 Thrusters 95/65lbs
Minuto 3: 9 Chest to Bar Pull Ups

5 Rounds for Time (time cap 12’)
9 Power Snatch 95/65lbs
12 Burpees

CrossFit

Treinos

BY 24 fevereiro 2019

Segunda-feira, 25 de fevereiro de 2019.
Score: TIME

EMOM 15’
Minuto 1: 15 Box Jump 24/20in
Minuto 2: 12 Thrusters 95/65lbs
Minuto 3: 9 Chest to Bar Pull Ups

5 Rounds for Time (time cap 12’)
9 Power Snatch 95/65lbs
12 Burpees

Terça-feira, 26 de fevereiro de 2019.
Score: Time

5X3 Front Squat 225/155lbs (2’/round)
5X5 Back Squat 225/155lbs (2’/round)

5 Rounds for Time (time cap: 12’)
9 Deadlift
9 Ring Dips
18 Alternate V Sit Up

Quarta-feira, 27 de fevereiro de 2019.
Score: Rounds

AMRAP in 25’
10 Caloriees Row
15 Wall Ball 20/14lbs
20 Overhead Lunges 45/35lbs – Plate
25 Double Unders or 75 Single Unders

Quinta-feira, 28 de fevereiro de 2019.
Score: Time

Time Cap: 20’
3-6-9-12
Hang Cluster 115/75lbs
Toe To Bar

Then
3 Rounds
10 Deadlift
5 Hang Power Snatch 115/75lbs
15 Box Jump 24/20in