CrossFit

CrossFit

Chipper

BY 14 agosto 2018

Terça-feira, 14 de agosto de 2018.

Title: BARBELLS 14082018

Score: Time

40 Sit Up

35 Deadlift 155/105lbs

30 Chest to Bar Pull Up

25 Hang Power Clean 155/105lbs

20 Pistol

15 Push Jerk 155/105lbs

20 Pistol

25 Hang Power Clean 155/105lbs

30 Chest to Bar Pull Up

35 Deadlift 155/105lbs

40 Sit Up

SEMANA 4

Programação da Semana – 13/08/2018 a 18/08/2018

Segunda-feira, 13 de agosto de 2018.

Title: METCON13082018

Score: Time

40-30-20-10

Wall Ball 20/14lbs

Calories Row

Burpees

Box Jump Over or Step Up Over 24/20in

 

Terça-feira, 14 de agosto de 2018.

Title: BARBELLS 14082018

Score: Time

40 Sit Up

35 Deadlift 155/105lbs

30 Chest to Bar Pull Up

25 Hang Power Clean 155/105lbs

20 Pistol

15 Push Jerk 155/105lbs

20 Pistol

25 Hang Power Clean 155/105lbs

30 Chest to Bar Pull Up

35 Deadlift 155/105lbs

40 Sit Up

 

Quarta-feira, 15 de agosto de 2018.

Title: HEAVYDAY 15082018

Score: Rounds

 

5X3 Front Squat 225/155lbs

 

AMRAP IN 10’

20 American Kettlebell Swing 24/16kg

30 Double Unders

 

5X6 Back Squat 225/155lbs

 

Quinta-feira, 16 de agosto de 2018.

Title: METCON16082018

Score: Repetition

 

2500/2000mts Row – Time Cap: 10’

 

100 Step Up 75/55lbs – Time Cap: 10’

 

AMRAP in 10’

8 Push Up

10 Sit Up

12 Jump Lunges

 

Sexta-feira, 17 de agosto de 2018.

Title: BARBELLS17082018

Score: Repetition/Load

AMRAP IN 10’

5 Power Snatch 135/95lbs

10 Toe to Bar

15 Box Jump 24/20in

 

Max. Load Snatch – Time Cap: 10’

 

Sábado, 18 de agosto de 2018.

Title: HEAVYDAY 18082018

Score: Time

5 Rounds

400mts Run

10 Back Squat 185/135lbs

2 Rope Climb

 

Then

5X5 Front Squat 225/155lbs

Sexta-feira, 10 de agosto de 2018.

Title: HEAVYDAY10082018

Score: No Score

EMOM 30’

Minuto 1: 5 Back Squat 225/155lbs

Minuto 2: 10 One Arm Kettlebell Hang Squat Clean 24/16kg

Minuto 3: 10 Pull Up

Quinta-feira, 09 de agosto de 2018.

Title: BARBELLS09082018

Score: Repetition

EMOM 10’

6 Split Snatch 115/75lbs

 

AMRAP in 8’

5 Push Jerk 115/75lbs

10 Deadlift

15 Air Squat

CrossFit

Death By

BY 8 agosto 2018

Quarta-feira, 08 de agosto de 2018.

Title: METCON08082018

Score: No Score

EMOM 21’ – “Death By”

Minuto 1: 8-10-12-14-16-18-20 Box Jump

Minuto 2: 8-10-12-14-16-18-20 Burpees

Minuto 3: 30-35-40-45-50-55-60 Double Unders

CrossFit

Deadlift

BY 7 agosto 2018

Terça-feira, 07 de agosto de 2018.

Title: HEAVYDAY07082018

Score: Time

5 Rounds – Time Cap: 20’

400mts Row

20 Lunges (Back Position) 95/65lbs

9 Handstand Push Up

 

EMOM 10’

6 Deadlift 225/155lbs

CrossFit

Max Load

BY 6 agosto 2018

Segunda-feira, 06 de agosto de 2018.

Title: BARBELLS06082018

Score: Load

EMOM 15’

Minuto 1: 18 Sit Up

Minuto 2: 6 Power Snatch 135/95lbs

Minuto 3: 12 Ring Dips

 

Max. Load – Time Cap: 10’

Squat Clean & Split Jerk

SEMANA 3

Programação da Semana – 06/08/2018 a 11/08/2018

Segunda-feira, 06 de agosto de 2018.

Title: BARBELLS06082018

Score: Load

EMOM 15’

Minuto 1: 18 Sit Up

Minuto 2: 6 Power Snatch 135/95lbs

Minuto 3: 12 Ring Dips

 

Max. Load – Time Cap: 10’

Squat Clean & Split Jerk

 

Terça-feira, 07 de agosto de 2018.

Title: HEAVYDAY07082018

Score: Time

5 Rounds – Time Cap: 20’

400mts Row

20 Lunges (Back Position) 95/65lbs

9 Handstand Push Up

 

EMOM 10’

6 Deadlift 225/155lbs

 

Quarta-feira, 08 de agosto de 2018.

Title: METCON08082018

Score: No Score

EMOM 21’ – “Death By”

Minuto 1: 8-10-12-14-16-18-20 Box Jump

Minuto 2: 8-10-12-14-16-18-20 Burpees

Minuto 3: 30-35-40-45-50-55-60 Double Unders

 

Quinta-feira, 09 de agosto de 2018.

Title: BARBELLS09082018

Score: Repetition

EMOM 10’

6 Split Snatch 115/75lbs

 

AMRAP in 8’

5 Push Jerk 115/75lbs

10 Deadlift

15 Air Squat

 

Sexta-feira, 10 de agosto de 2018.

Title: HEAVYDAY10082018

Score: No Score

EMOM 30’

Minuto 1: 5 Back Squat 225/155lbs

Minuto 2: 10 One Arm Kettlebell Hang Squat Clean 24/16kg

Minuto 3: 10 Pull Up

 

Sábado, 11 de agosto de 2018.

Title: TEST OF FIT

3000mts Row

300 Double Unders or 900 Single Unders

4800mts Run