CrossFit

PROGRAMAÇÃO DA SEMANA (27/01/2020 – 01/02/2020)

Segunda-feira, 27 de janeiro de 2020.

Score: TIME

 

10 Rounds or 20’

8 Power Snatch 95/65lbs

10 Burpees

 

Terça-feira, 28 de janeiro de 2020.

Score: TIME

 

Time Cap 30’

Buy IN/OUT

400mts RUN

15 Front Squat 135/95lbs

 

Then

5 Rounds

5 Bar Muscle Up

10 Push Up

20 Jump Lunges

 

Quarta-feira, 29 de janeiro de 2020.

Score: TIME

 

EMOM 10’

Minuto 1: 3 Power Jerk 185/135lbs

Minuto 2: 3 Split Jerk 185/135lbs

 

3 Rounds or 18’

30 Calories Row

50 Sit Ups

100 Double Unders or 200 Single Unders

 

Quinta-feira, 30 de janeiro de 2020.

Score: TIME

 

Time Cap 10’

3-6-9-12-15

Power Clean 155/105lbs

Toe To Bar

 

Rest 3’

Then

Karen – Time Cap 10’

150 Wall Ball 20/14lbs

 

Sexta-feira, 31 de janeiro de 2020.

Score: TIME

 

Time Cap 15’

21-15-9

Deadlift 225/155lbs

Box Jump 24/20in

Ring Dips

 

Rest 5’

Then

AMRAP in 10’

9 Push Up

30 Double Unders or 60 Single Unders

 

Sábado, 01 de fevereiro de 2020.

Score: TIME

 

EMOM 10’

Minuto 1: 5 Hang Power Snatch 135/95lbs

Minuto 2: 5 Power jerk 135/95lbs

 

Helen – Time Cap 15’

3 Rounds

400mts RUN

21 American Kettlebell Swing 24/16kg

12 Pull Up

Sábado, 18 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

3 Rounds

10 Hang Squat Snatch 135/95lbs

30 Wall Ball 20/14lbs

 

Then

3 Rounds

15 Handstand Push Up

20 Pistol

25 Russian Kettlebell Swing

Quinta-feira, 16 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

2000mts ROW

 

Then

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

Pull Up

Box Jump 24/20in

Push Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

CrossFit

TERÇA/TUESDAY

BY 14 janeiro 2020

Terça-feira, 14 de janeiro de 2020.

Score: TIME

 

TIME CAP 22’

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

200mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

400mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

800mts RUN

PROGRAMAÇÃO DA SEMANA (13/01/2020 – 18/01/2020)

Segunda-feira, 13 de janeiro de 2020.

Score: TIME

 

Time Cap 15’

21-15-9

Deadlift 225/155lbs

Chest To Bar Pull Ups

Burpees

 

Terça-feira, 14 de janeiro de 2020.

Score: TIME

 

TIME CAP 22’

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

200mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

400mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

800mts RUN

 

Quarta-feira, 15 de janeiro de 2020.

Score: TIME

 

EMOM 10’

3 Hang Power Snatch 135/95lbs

(touch & go)

 

TIME CAP 15’

15-12-10-8-6-4-2

Back Squat 185/135lbs

Ring Dips

 

Quinta-feira, 16 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

2000mts ROW

 

Then

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

Pull Up

Box Jump 24/20in

Push Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

 

Sexta-feira, 17 de janeiro de 2020.

Score: TIME

 

TIME CAP 21’

3 Rounds

35 Calories ROW

25 Toe To Bar

15 Squat Clean 135/95lbs

 

Sábado, 18 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

3 Rounds

10 Hang Squat Snatch 135/95lbs

30 Wall Ball 20/14lbs

 

Then

3 Rounds

15 Handstand Push Up

20 Pistol

25 Russian Kettlebell Swing