CrossFit

IN/OUT

BY 12 setembro 2018

Quarta-feira, 12 de setembro de 2018.

Title: BARBELLS12092018

Score: Time

Time Cap: 25’

IN: 30 Shoulder to Overhead 95/65lbs

5 Rounds

6 Hang Power Clean 95/65lbs

9 Chest to Bar Pull Ups

12 Pistol

OUT: 30 Shoulder to Overhead 95/65lbs

CrossFit

Burning

BY 11 setembro 2018

Terça-feira, 11 de setembro de 2018.

Title: METCON11092018

Score: Rounds

AMRAP in 30’

200mts Run

250/200mts Row

10 Burpee Box Jump Over 24/20in

25 Sit Up

CrossFit

Hell

BY 10 setembro 2018

Segunda-feira, 10 de setembro de 2018.

Title: HEAVYDAY10092018

Score: Time

Time Cap: 20’

3 Rounds

30 Deadlift 135/95lbs

30 Wall Ball 20/14lbs

Then

30 Hang Squat Clean 135/95lbs

SEMANA 8

Programação da Semana – 10/09/2018 a 15/09/2018

Segunda-feira, 10 de setembro de 2018.

Title: HEAVYDAY10092018

Score: Time

Time Cap: 20’

3 Rounds

30 Deadlift 135/95lbs

30 Wall Ball 20/14lbs

Then

30 Hang Squat Clean 135/95lbs

 

Terça-feira, 11 de setembro de 2018.

Title: METCON11092018

Score: Rounds

AMRAP in 30’

200mts Run

250/200mts Row

10 Burpee Box Jump Over 24/20in

25 Sit Up

 

Quarta-feira, 12 de setembro de 2018.

Title: BARBELLS12092018

Score: Time

Time Cap: 25’

IN: 30 Shoulder to Overhead 95/65lbs

5 Rounds

6 Hang Power Clean 95/65lbs

9 Chest to Bar Pull Ups

12 Pistol

OUT: 30 Shoulder to Overhead 95/65lbs

 

Quinta-feira, 13 de setembro de 2018.

Title: HEAVYDAY13092018

Score: Time (Elizabeth)

Elizabeth (time cap: 10’)

21-15-9

Clean 135/95lbs

Ring Dips

 

Front Squat (2’/Round)

5X5 185/135lbs

 

25 Unbroken Back Squat 185/135lbs

 

Sexta-feira, 14 de setembro de 2018.

Title: METCON14092018

Score: Time (Annie)

 

2500/2000mts Row – Time Cap: 10’

 

Annie – Time Cap: 10’

50-40-30-20-10

Double Unders

Sit Up

 

10 Cyndi – Time Cap: 10’

5 Pull Up

10 Push Up

15 Air Squat

 

Sábado, 15 de setembro de 2018.

Title: BARBELLS15092018

Score: Time

Time Cap: 25’

400mts Run

Isabel

400mts Run

Diane

400mts Run

 

Isabel = 30 Snatch 135/95lbs

Diane

21-15-9

Deadlift 225/155lbs

Handstand Push Up

Sábado, 08 de setembro de 2018.

Title: HEAVYDAY08092018

Score: Time

Time Cap: 35’

3 Rounds

5 Front Squat 185/135lbs

10 Ring Dips

15 Sit Ups

 

Then

3 Rounds

400mts Run

21 American Kettlebell Swing 24/16kg

12 Pull Ups

CrossFit

Double

BY 7 setembro 2018

Sexta-feira, 07 de setembro de 2018.

Title: DT

Score: Time

DT – Time Cap 10’

12 Deadlift

9 Hang Power Clean

6 Push Jerk

155/95lbs

 

Then

“Light DT” – Time Cap: 8’

95/65lbs

CrossFit

METCON

BY 6 setembro 2018

Quinta-feira, 06 de setembro de 2018.

Title: METCON06092018

Score: Rounds

AMRAP in 20’

15 Calories Row

15 Burpees

15 Sumô Deadlift High Pull 75/55lbs

15 Box Jump 20in

Terça-feira, 04 de setembro de 2018.

Title: BARBELLS04092018

Score: No Score

EMOM 30’

Minuto 1: 12 Box Jump 24/20in

Minuto 2: 3 Hang Snatch Complex 95/65lbs

Minuto 3: 6 Bar Muscle Up

 

“Hang Snatch Complex”

Hang Snatch Pull

Hang Snatch High Pull

Hang Power Snatch

Segunda-feira, 03 de setembro de 2018.

Title: METCON03092018

Score: Time

Time Cap: 45’

40 Medball Overhead Lunges 20/14lbs

400mts Run

30 Medball Overhead Lunges 20/14lbs

400mts Run

20 Medball Overhead Lunges 20/14lbs

400mts Run

10 Medball Overhead Lunges 20/14lbs

 

Then

10 Rounds

30 Double Unders or 60 Single Unders

15 Wall Ball Shots