CrossFit

Segunda-feira, 11 de setembro de 2017.
Title: CTM 11092017
Score: Time

5 Rounds – Time Cap: 20’
15 Overhead Squat (95/65lbs – 40/30kg)
3 Rope Climb

Terça-feira, 12 de setembro de 2017.
Title: CTM 12092017
Score: Repetition

2 Rounds of All

EMOM 5’
3 Split Jerk (135/95lbs – 60/40kg)

AMRAP in 5’
6 Ring Dips
9 Power Clean

Quarta-feira, 13 de setembro de 2017.
Title: Heavy Day 13092017
Score: Repetition (Jump Lunges)

Back Squat
5X9 – 3’/Round
(225/155lbs – 100/70kg)

Workout of The Day
8 Rounds
20” Double or Single Unders, 10”
20” Jump Lunges, 10”
20” Scissor, 10”

Quinta-feira, 14 de setembro de 2017.
Title: CTM 14092017
Score: Time

3 Rounds – Time Cap: 25’
500mts Row
30 Burpees
20 Pull Ups

Sexta-feira, 15 de setembro de 2017.
Title: CF198 Games Open 17.3
Score: Repetition (Hang Squat Clean)

AMRAP in 1’
Hang Squat Clean
RX: 155/105lbs – 70/45kg
Scale: 135/85lbs – 60/35kg

Sábado, 16 de setembro de 2017.
Title: Kelly
Score: Time

5 Rounds – Time Cap: 40’
400mts Run
30 Box Jump 24/20in
30 Wall Ball (20/14lbs – 9/6kg)IMG_4437

Sexta-feira, 08 de setembro de 2017.
Title: CF198 Games Open 17.2
Score: Repetition

“Com 3 é bem melhor”
AMRAP in 9’
9 Deadlift
12 Hand Release Push Up
15 Box Jump

RX
Deadlift; 155/105lbs – 70/45kg
Box Jump: 24/20in

Scale
Deadlift: 135/85lbs – 60/35kg
Box Jump: 20in (poderá ser feito “step up”)IMG_4199