CrossFit

Segunda

BY 8 julho 2019

Segunda-feira, 08 de julho de 2019.
Score: Repetition

EMOM 10’
Para cada minuto fazer
1 Power Clean
1 Hang Squat Clean
1 Front Squat 185/135lbs

AMRAP in 10’
3-6-9-12-15-18 … as it goes
Deadlift 185/135lbs
Box Jump 30/24in
Chest To Bar Pull U

PROGRAMAÇÃO DA SEMANA (08/07/2019 – 13/07/2019)
Segunda-feira, 08 de julho de 2019.
Score: Repetition

EMOM 10’
Para cada minuto fazer
1 Power Clean
1 Hang Squat Clean
1 Front Squat 185/135lbs

AMRAP in 10’
3-6-9-12-15-18 … as it goes
Deadlift 185/135lbs
Box Jump 30/24in
Chest To Bar Pull Ups

Terça-feira, 09 de julho de 2019.
Score: TIME

FERIADO – Aulas 8, 9, 10 e 11 horas

Time Cap 42’
Buy In
3 Rounds
400mts RUN
21 Russian Kettlebell Swing 24/16kg
15 Burpees

WOD
40-30-20-10
Wall Ball 20/14lbs
One Arm Kettlebell Front Rack Lunges

Buy Out
Annie
50-40-30-20-10
Double Unders (3X Single Unders)
Sit Up

Quarta-feira, 10 de julho de 2019.
Score: TIME

Time Cap 25’
21-15-9
Calories Row
Push Press 95/65lbs
Ring Dips
Then
3 Rounds
15 Sumô Deadlift High Pull 95/65lbs
15 Hand Release Push Up

Quinta-feira, 11 de julho de 2019.

EMOM 10’
3 Deadlift 275/195lbs

5 Rounds (3’/Round)
6 Front Squat
250/225mts Row

Sexta-feira, 12 de julho de 2019.
Score: TIME

Time Cap 12’
21-18-15-12-9-6-3
Calories Row
Burpees

Rest 5’

Jackie
1000mts ROW
50 Thrusters 45/35lbs
30 Pull Ups

Sábado, 13 de julho de 2019.
Score: TIME

EMOM 10’
3 Hang Snatch Squat 135/95lbs

3 Rounds or 17’
25 Toe To Bar
90 Double Unders
15 Squat Clean 135/95lbs

CrossFit

Buy IN/OUT

BY 6 julho 2019

Sábado, 06 de julho de 2019.

Score: TIME

 

Time Cap 40’

Buy In

10 Burpee Complex (2 Pistol/4 Push Up/8 Mountain Climber)

 

Nancy

5 Rounds

400mts RUN

15 Overhead Squat 95/65lbs

 

Buy Out

10 Legless Rope Climb

CrossFit

2R of ALL

BY 5 julho 2019

Sexta-feira, 05 de julho de 2019.

 

2 Rounds of All:

 

1000mts Row or 5’

 

EMOM 5’

Round 1: 5 Power Clean & Push Jerk 135/95lbs

Round 2: 3 Power Clean & Split Jerk 135/95lbs

 

3 Rounds or 5’

15 Russian Kettlebell Swing 24/16kg

25 Sit Ups

CrossFit

13.3

BY 4 julho 2019

Quinta-feira, 04 de julho de 2019.

Score: Repetition

 

CF Games Open 13.3

Complete as many as repetition in 17’

150 Wall Ball 20/14lbs

90 Double Unders

30 Ring Muscle Up

CrossFit

Run & Row

BY 3 julho 2019

Quarta-feira, 03 de julho de 2019.

Score: TIME

 

Time Cap 25’

3 Rounds

400mts ROW

400mts RUN

Then

3-6-9-12-15

Hang Power Clean 155/105lbs

Box Jump 24/20in

 

 

Segunda-feira, 01 de julho de 2019.

Score: ROUNDS

 

EMOM 10’

Para cada minuto

3 Power Snatch 135/95lbs

5 Burpees

 

AMRAP in 10’

6 Handstand Push Up

9 Deadlift 135/95lbs

12 Jump Lunges

 

Segunda-feira, 01 de julho de 2019.

Score: ROUNDS

 

EMOM 10’

Para cada minuto

3 Power Snatch 135/95lbs

5 Burpees

 

AMRAP in 10’

6 Handstand Push Up

9 Deadlift 135/95lbs

12 Jump Lunges

 

 

 

Terça-feira, 02 de julho de 2019.

 

EMOM 30’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 15 Push Up

Minuto 3: 6 Strict Chest To Bar Pull Up

 

 

 

Quarta-feira, 03 de julho de 2019.

Score: TIME

 

Time Cap 25’

3 Rounds

400mts ROW

400mts RUN

Then

3-6-9-12-15

Hang Power Clean 155/105lbs

Box Jump 24/20in

 

 

Quinta-feira, 04 de julho de 2019.

Score: Repetition

 

CF Games Open 13.3

Complete as many as repetition in 17’

150 Wall Ball 20/14lbs

90 Double Unders

30 Ring Muscle Up

 

 

Sexta-feira, 05 de julho de 2019.

 

2 Rounds of All:

 

1000mts Row or 5’

 

EMOM 5’

Round 1: 5 Power Clean & Push Jerk 135/95lbs

Round 2: 3 Power Clean & Split Jerk 135/95lbs

 

3 Rounds or 5’

15 Russian Kettlebell Swing 24/16kg

25 Sit Ups

 

 

Sábado, 06 de julho de 2019.

Score: TIME

 

Time Cap 40’

Buy In

10 Burpee Complex (2 Pistol/4 Push Up/8 Mountain Climber)

 

Nancy

5 Rounds

400mts RUN

15 Overhead Squat 95/65lbs

 

Buy Out

10 Legless Rope Climb