CrossFit

Amor & Ódio

BY 9 fevereiro 2018

Sexta-feira, 09 de fevereiro de 2018.

Title: Amor & Ódio

Score: Repetition

CF198 Games Open 17.1

AMRAP in 10´

10 Bar Facing Burpees

10 Power Snatch

RX: 75/55lbs – 35/25kg

Scale: 65/45lbs – 30/20kgIMG_8911

CrossFit

Squat

BY 8 fevereiro 2018

Quinta-feira, 08 de fevereiro de 2018.

Title: Heavy Day 31082017

Score: Repetition

Heavy Day

3X8 (3´/Round) Back Squat (225/155lbs – 100/70kg)

3X4 (2´/Round) Front Squat (225/155lbs – 100/70kg)

Workout of the Day

AMRAP in 12´

10 Deadlift (225/155lbs – 100/70kg)

15 Sit Up

CrossFit

In & Out

BY 7 fevereiro 2018

Quarta-feira, 07 de fevereiro de 2018.

Title: CTM 30082017

Score: Time

Workout of the Day (time cap: 18´)

In: 30 Chest to Bar Pull Up

5 Rounds

9 Hang Power Clean (135/95lbs – 60/40kg)

9 Handstand Push Up

Out: 30 Chest to Bar Pull Up

 IMG_8909

CrossFit

Chipper

BY 6 fevereiro 2018

Terça-feira, 06 de fevereiro de 2018.

Title: Chipper 29082017

Score: Time

Workout of the Day (time cap: 25´)

10 Power Snatch (135/95lbs – 60/40kg)

20 Box Jump 24/20in

30 American Kettlebell Swing 24/16kg

40 Wall Ball (20/14lbs – 9/6kg)

50 Jump Jack Squat

40 Wall Ball (20/14lbs – 9/6kg)

30 American Kettlebell Swing 24/16kg

20 Box Jump 24/20in

10 Power Snatch (135/95lbs – 60/40kg)

Programa 12 Semanas – A

Semana 1

Programação da Semana (05/02/2018 – 10/02/2018)

Segunda-feira, 05 de fevereiro de 2018.

Title: CTM 28082017

Score: Rounds (bodyweight complex)

Workout of the Day

5 Rounds

2´Row

2´Bodyweight Complex

2´Double Unders

Bodyweight Complex: 2 Jump Lunges/4 Burpees/8 Mountain Climbers

 IMG_8914

CrossFit

Sexta!!!!!

BY 2 fevereiro 2018

Sexta-feira, 02 de fevereiro de 2018.
Title: CTM 25082017
Score: Time

5 Rounds (time cap: 25′)
6 Power Clean (135/95lbs – 60/40kg)
9 Front Squat
12 Jump Lunges
400mts RunIMG_8817

Quarta-feira, 31 de janeiro de 2018.
Title: CTM 23082017
Score: Repetition

1000mts Row or 5 minutes

EMOM 5′
9 Deadlift (255/175lbs – 115/75kg)

AMRAP in 5′
15 Russian Kettlebell Swing (24/16kg)
10 Box Jump 24/20inIMG_8812

Terça-feira, 30 de janeiro 2018.
Title: CTM 22082017
Score: Rounds

EMOM 5′
3 Snatch Full (135/95lbs – 60/40kg)

AMRAP in 5′
6 Pistol
30 Double Unders or 60 Single Unders

HEAVY DAY (2 minutos/Round)
5X5 Back Squat (275/185lbs – 120/80kg)