CrossFit

Quarta-feira, 07 de agosto de 2019.
Score: Time

EMOM 15’
Minuto 1: 5 Back Squat 225/155lbs
Minuto 2: 12 Ring Dips
Minuto 3: 24 Sit Ups
Then
5 Rounds or 15’
15 Pull Ups
30 Jump Lunges
60 Double Unders or 120 Single Unders

CrossFit

UNBROKEN

BY 6 agosto 2019

Terça-feira, 06 de agosto de 2019.
Score: Time

Time Cap 25’
5 Rounds
200mts RUN
15 Calories Row
15 Wall Ball Shots 20/14in
Then
5 Rounds
5 Hang Power Clean
5 Front Squat 155/105lbs
10 Burpees

(Hang Power Clean + Front Squat = UNBROKEN)

CrossFit

Touch & Go

BY 5 agosto 2019

Segunda-feira, 05 de agosto de 2019.
Score: REPETITION

“2 Rounds of ALL”
EMOM 5’
3 Power Snatch 135/95lbs
– Touch & Go
– Time Cap/3 Reps – 30”

AMRAP 5’
5 Push Jerk
10 Deadlift 135/95lbs
15 Box Jump 24/20in
– Push Jerk + Deadlift UNBROKEN
– 2 Round – Continuar de onde terminou

PROGRAMAÇÃO DA SEMANA (05/08/2019 – 10/08/2019)
Segunda-feira, 05 de agosto de 2019.
Score: REPETITION

“2 Rounds of ALL”
EMOM 5’
3 Power Snatch 135/95lbs
– Touch & Go
– Time Cap/3 Reps – 30”

AMRAP 5’
5 Push Jerk
10 Deadlift 135/95lbs
15 Box Jump 24/20in
– Push Jerk + Deadlift UNBROKEN
– 2 Round – Continuar de onde terminou

Terça-feira, 06 de agosto de 2019.
Score: Time

Time Cap 25’
5 Rounds
200mts RUN
15 Calories Row
15 Wall Ball Shots 20/14in
Then
5 Rounds
5 Hang Power Clean
5 Front Squat 155/105lbs
10 Burpees

(Hang Power Clean + Front Squat = UNBROKEN)

Quarta-feira, 07 de agosto de 2019.
Score: Time

EMOM 15’
Minuto 1: 5 Back Squat 225/155lbs
Minuto 2: 12 Ring Dips
Minuto 3: 24 Sit Ups
Then
5 Rounds or 15’
15 Pull Ups
30 Jump Lunges
60 Double Unders or 120 Single Unders

Quinta-feira, 08 de agosto de 2019.
Score: TIME
5X6 Deadlift 315/225lbs
Then
60 One Arm Alternate Kettlebell Hang Clean & Jerk 24/16kg
90 Push Up
500mts ROW
(Time Cap 10’)

Sexta-feira, 09 de agosto de 2019.
BARBELL´S CLUB
EMOM 20’
Minuto 1: 3 Snatch Full
Minuto 2: 3 Power Clean & Split Jerk
135/95lbs

Sábado, 10 de agosto de 2019.
WORKSHOP/CLÍNICA – Ring Muscle Up

CrossFit

Chipper

BY 26 julho 2019

Sexta-feira, 26 de julho de 2019.
Score: Time

Time Cap: 32’
15 Squat Snatch 135/95lbs
25 Toe To Bar
30 Box Jump 30/24in
10 Bar Muscle Up
50 Push Up
90 Double Unders
10 Thrusters
25 Pull Ups
25 Burpees
100 Walking Lunges

CrossFit

Heavy Day

BY 25 julho 2019

Quinta-feira, 25 de julho de 2019.
Score: Time

Time Cap 20’
5 Rounds
10 Calories Row
10 Deadlift 225/155lbs
10 Handstand Push Up

Heavy Day
3X10 Back Squat 225/155lbs (3’/Round)

Terça-feira, 23 de julho de 2019.

EMOM 10’
Minuto 1: 5 Power Clean 185/135lbs
Minuto 2: 3 Hang Power Clean 185/135lbs

EMOM 15’
Minuto 1: 7 Front Squat 185/135lbs
Minuto 2: Burpees Progressivos/Round (12/14/16/18/20)
Minuto 3: 20 Sit Ups