CrossFit

CrossFit

HEAVY DAY

BY 27 novembro 2018

Terça-feira, 27 de novembro de 2018.

HEAVY DAY

Score: No Score

5X3 Front Squat 225/155lbs (2’/round)

EMOM 15’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 30 Double Unders or 60 Single Unders

Minuto 3: 24 Sit Ups

SEMANA 9

Segunda-feira, 26 de novembro de 2018.

METCON

Score: Time

10 Rounds or 30’

15 Calories Row

15 Burpees

15 Box Jump 20in

15 Wall Ball 20/14lbs

 

Terça-feira, 27 de novembro de 2018.

HEAVY DAY

Score: No Score

5X3 Front Squat 225/155lbs (2’/round)

EMOM 15’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 30 Double Unders or 60 Single Unders

Minuto 3: 24 Sit Ups

 

Quarta-feira, 28 de novembro de 2018.

HEAVY PULL

Score: Time

5 Rounds or 20’

18 Pistol

9 Deadlift 255/165lbs

9 Handstand Push Up

 

Quinta-feira, 29 de novembro de 2018.

PUSH

Score: Time

3 Rounds de TUDO – Time Cap 30’

10 Hang Clean & Jerk 135/95lbs

3 Rounds

5 Chest to Bar Pull Ups

10 Push Up

15 Sit Ups

 

Sexta-feira, 30 de novembro de 2018.

METCON

Score: Time (time cap 40’)

6 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

Then

400mts Run (a cada round)

40-30-20-10

Burpees

Jump Lunges

 

Sábado, 01 de dezembro de 2018.

HEAVY DAY

Score: Time

5X3 Back Squat 225/155lbs (2’/round)

5X9 Deadlift 225/155lbs (2’/round)

10 Cyndi – Time Cap 12’

5 Pull Ups, 10 Push ups, 15 Air Squat

CrossFit

PUSH

BY 24 novembro 2018

Sábado, 24 de novembro de 2018.

PUSH

Score: Time (time cap: 30’)

IN/OUT: 30 Push Press 75/55lbs

5 Rounds

6 Handstand Push Up

9 Hang Power Snatch

15 Wall Ball 20/14lbs

CrossFit

Heavy Pull

BY 23 novembro 2018

Sexta-feira, 23 de novembro de 2018.

HEAVY PULL

Score: Time (time cap: 35’)

2500/2000mts Row

5 Rounds

9 Hang Power Clean 135/95lbs

12 Toe to Bar

5 Rounds

12 Deadlift 135/95lbs

12 Box Jump 24/20in

CrossFit

HEAVY DAY

BY 22 novembro 2018

Quinta-feira, 22 de novembro de 2018.

HEAVY DAY

Score: No Score

EMOM 30’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 12 One Arm Kettlebell Overhead Lunges 16/08kg

Minuto 3: 15 Push Up

CrossFit

METCON

BY 21 novembro 2018

Quarta-feira, 21 de novembro de 2018.

METCON

Score: Time (time cap 30’)

1600mts Run

Annie

50-40-30-20-10

Double Unders

Sit Up

(Single Unders 3X)

 

Then

50 Burpees Box Jump Over 24/20in

CrossFit

Jerk Complex

BY 20 novembro 2018

Terça-feira, 20 de novembro de 2018.

PUSH

Score: Time

10 Rounds – Time Cap 35’

6 Jerk Complex 95/65lbs

9 Chest to Bar Pull Up

12 Calories Row

 

Jerk Complex = 3 Rounds, 1 Power Jerk, 1 Split Jerk

 

(FERIADO – aulas 8,9,10,11hs)