Segunda-feira, 13 de maio de 2019.
Score: TIME
Time Cap 30’
10 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
20 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
30 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
40 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in
50 One Arm Kettlebell Hang Clean & Jerk 24/16kg
15 Burpee Box Jump Over 24/20in

PROGRAMAÇÃO DA SEMANA – 13/05/2019 a 18/05/2019

Segunda-feira, 13 de maio de 2019.

Score: TIME

Time Cap 30’

10 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

20 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

30 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

40 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

50 One Arm Kettlebell Hang Clean & Jerk 24/16kg

15 Burpee Box Jump Over 24/20in

 

Terça-feira, 14 de maio de 2019.

Score: Repetition

 

AMRAP in 17’

5 Squat Clean 185/135lbs

10 Pull Up

20 Push Up

 

Quarta-feira, 15 de maio de 2019.

Score: TIME

Time Cap 10’

21-15-9

Hang Power Snatch 95/65lbs

Ring Dips

 

Quinta-feira, 16 de maio de 2019.

Score: Time

 

Time Cap 35’

2 Rounds of All

 

1000mts ROW

 

5 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

 

3 Rounds

10 Wall Ball 20/14lbs

10 Burpees

 

Sexta-feira, 17 de maio de 2019.

Score: Time

 

5X6 Overhead Squat 135/95lbs (2´/Round)

 

Time Cap 12’

10 Deadlift 135/95lbs

15 Box Jump 24/20in

15 Deadlift 185/135lbs

15 Box Jump 24/20in

20 Deadlift 225/155lbs

15 Box Jump 24/20in

 

Sábado, 18 de maio de 2019.

Score: Time

 

Time Cap 40’

1600mts RUN

5 Rounds

9 Hang Power Clean 135/95lbs

9 Ring Dips

 

Then

1000mts ROW

5 Rounds

6 Push Jerk 135/95lbs

6 Chest To Bar Pull Ups

CrossFit

GYMNASTICS

BY 10 maio 2019

Sexta-feira, 10 de maio de 2019.

TEMPO TOTAL 30’
6 Toe To Bar
9 Push Up
12 Jump Lunges

Iniciantes: 2’/ROUND
Intermediários: 1’30”/ROUND
Avançados: 1’/ROUND

CrossFit

METCON

BY 7 maio 2019

Terça-feira, 07 de maio de 2019.
Score: Time

Time Cap: 40’
3 Rounds
400mts RUN
30 Deadlift 135/95lbs
30 Box Jump 24/20in
Then
3 Rounds
30 Wall Ball 20/14lbs
3 Rope Climb

CrossFit

FORÇA!

BY 6 maio 2019

Segunda-feira, 06 de maio de 2019.

EMOM 30’
Minuto 1
Iniciantes: 7 Snatch High Pull 95/65lbs
Intermediários: 5 Snatch High Pull 135/95lbs
Avançados: 3 Snatch High Pull 185/135lbs

Minuto 2
Iniciantes: 10 Jump Pull Up
Intermediários: 5 Jump Bar Muscle Up
Avançados: 5 Bar Muscle Up

Minuto 3
Iniciantes: 16 Sit Ups
Intermediários: 20 Sit Ups
Avançados: 24 Sit Ups