CrossFit

Segunda-feira, 11 de fevereiro de 2019.
NO SCORE

EMOM 30’
Minuto 1: 12 Pistol 16/08kg
Minuto 2: 3 Squat Snatch 135/95lbs
Minuto 3: 5 Bar Muscle Up

Terça-feira, 12 de fevereiro de 2019.
NO SCORE

EMOM 10’
3 Hang Squat Clean 185/135lbs

5X2 Back Squat 255/175lbs
(2’/ROUND)

EMOM 10’
Progressão de Burpees
MINUTO/REPETIÇÕES
1/9, 2/10, 3/11, 4/12, 5/13, 6/14, 7/15, 8/16, 9/17, 10/18

Quarta-feira, 13 de fevereiro de 2019.
Score: TIME

Time Cap: 35’
5 Rounds
400mts Run
15 Push Press 95/65lbs

Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs

Quinta-feira, 14 de fevereiro de 2019.
Score: TIME

Time Cap: 25’

3-6-9-12-15
Deadlift 225/155lbs
Box Jump 30/24in

Then
3 Rounds
15 Front Squat 135/95lbs
15 Toe To Bar

Then
150 Sit Ups

Sexta-feira, 15 de fevereiro de 2019.
Score: Time
Time Cap: 30’
5 Rounds
6 Hang Power Snatch 115/75lbs
9 Ring Dips
15 Sit Ups

Then
10-8-6-4-2
Overhead Squat 115/75lbs
Pull Ups

Sábado, 16 de fevereiro de 2019.
Score: Time

Time Cap: 45’
400mts Run
40 Jump Lunges
40 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
30 Jump Lunges
30 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
20 Jump Lunges
20 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
10 Jump Lunges
10 Alternate Kettlebell Hang Clean & Jerk 16/08kg

Then
50 Burpees Box Jump Over 24/20in

Then
300 Double Unders or 900 Single Unders

CrossFit

Plyometric

BY 9 fevereiro 2019

Sábado, 09 de fevereiro de 2019.
SCORE: No Score

2500/2000mts Row (Time Cap: 10’)

EMOM 10’
Para cada Minuto
1 Power Clean
1 Hang Power Clean
3 Push Jerk 155/105lbs

EMOM 10’
Para Cada Minuto
3 Chest To Bar Pull Up
9 Plyometric Push Up
12 Plyometric Air Squat

CrossFit

HEAVY DAY

BY 6 fevereiro 2019

Quarta-feira, 06 de fevereiro de 2019.
HEAVY DAY
5X5 Deadlift 315/225lbs (2’/round)
Then
EMOM 18’
Minuto 1: 12/10 Calories Row
Minuto 2: 10 Pistol
Minuto 3: 40 Double Unders or 80 Single Unders

Segunda-feira, 04 de fevereiro de 2019.

SCORE: Time

Time Cap: 17’

18-15-12-9-6-3

Thrusters 95/65lbs

Pull Up

 

Terça-feira, 05 de fevereiro de 2019.

SCORE: No Score

EMOM 30’

Minuto 1: 1 a 3 Squat Clean 225/155lbs

Minuto 2: 12 Box Jump 24/20in

Minuto 3: 20 Push Up

 

Quarta-feira, 06 de fevereiro de 2019.

HEAVY DAY

5X5 Deadlift 315/225lbs (2’/round)

Then

EMOM 18’

Minuto 1: 12/10 Calories Row

Minuto 2: 10 Pistol

Minuto 3: 40 Double Unders or 80 Single Unders

 

Quinta-feira, 07 de fevereiro de 2019.

SCORE: Repetition

AMRAP IN 12’

15 Burpees

12 Russian Kettlebell Swing 24/16kg

9 Hang Power Snatch 95/65lbs

6 Handstand Push Up

 

Sexta-feira, 08 de fevereiro de 2019.

Score: Time

Time Cap: 30’

IN/OUT: 800mts Run

3 Rounds

15 Back Squat 185/135lbs

5 Rope Climb

 

Sábado, 09 de fevereiro de 2019.

SCORE: No Score

 

2500/2000mts Row (Time Cap: 10’)

 

EMOM 10’

Para cada Minuto

1 Power Clean

1 Hang Power Clean

3 Push Jerk 155/105lbs

 

EMOM 10’

Para Cada Minuto

3 Chest To Bar Pull Up

9 Plyometric Push Up

12 Plyometric Air Squat

CrossFit

CF Total

BY 2 fevereiro 2019

Sábado, 02 de fevereiro de 2019.

Score: NO Score

 

5X6 Back Squat 225/155lbs (2’/Round)

5X9 Deadlift 225/155lbs (2’/Round)

5X5 Push Press 135/95lbs (2’/Round)

CrossFit

CHIPPER

BY 1 fevereiro 2019

Sexta-feira, 01 de fevereiro de 2019.

Score: Time

 

CHIPPER (time cap: 35’)

50 Burpees

25 Power Snatch 95/65lbs

50 One Arm Alternate Kettlebell Clean & Jerk 16/8kg

25 Box Jump 24/20in

400mts RUN

25 Box Jump 24/20in

50 One Arm Alternate Kettlebell Clean & Jerk 16/8kg

25 Power Snatch 95/65lbs

50 Burpees