CrossFit

de 3 a 18

BY 22 junho 2018

Sexta-feira, 22 de junho de 2018.
Title: HEAVYPULL 22062018
Score: Time

EMOM 10’
Para cada minuto fazer
1 Snatch Deadlift
2 Snatch High Pull
3 Power Snatch 95/65lbs

Time Cap: 15’
3-6-9-12-15-18
Deadlift 225/155lbs
Toe to Bar

Quinta-feira, 21 de junho de 2018.
Title: METCON21062018
Score: Time

EMOM 15’
Minuto 1: 15 Burpees
Minuto 2: 15 Sit Ups
Minuto 3: 15 Box Jump

6 Rounds or 15’
15 American Kettlebell Swing 24/16kg
30 Double Unders

CrossFit

Jump Lunges

BY 20 junho 2018

Quarta-feira, 20 de junho de 2018.
Title: SQUAT20062018
Score: Time

Front Squat 5X5 225/155lbs
(2’/Round)

3 Rounds or 15’
400mts Run
20-40-60 Jump Lunges

Back Squat 5X5 225/155lbs
(2’/Round)

CrossFit

Night RUN

BY 19 junho 2018

Terça-feira, 19 de junho de 2018.
Title: UPPERBODY
Score: Time (Row)

2 Rounds of All
500mts Row or 5’

EMOM 5’
Round 1 – 5 Push Jerk 95/65lbs
Round 2 – 3 Split Jerk

EMOM 5’
Round 1 – 9 Chest to Bar Pull Up
Round 2 – 9 Ring Dips

“NIGHT RUN 20hs”

CrossFit

HEAVY PULL

BY 18 junho 2018

Segunda-feira, 18 de junho de 2018.
Title: HEAVYPULL18062018
Score: Time
 
5 Rounds – Time Cap: 20’
9 Power Clean 155/105lbs
1-2-3-4-5 (rounds)
5 Burpees
10 Wall Ball 20/14lbs

CrossFit

SEMANA 8

BY 17 junho 2018

SEMANA 8
Programação 18/06/2018 – 23/06/2018
Segunda-feira, 18 de junho de 2018.
Title: HEAVYPULL18062018
Score: Time

5 Rounds – Time Cap: 20’
9 Power Clean 135/95lbs
1-2-3-4-5 (rounds)
5 Burpees
10 Wall Ball 20/14lbs

Terça-feira, 19 de junho de 2018.
Title: UPPERBODY
Score: Time (Row)

2 Rounds of All
500mts Row or 5’

EMOM 5’
Round 1 – 5 Push Jerk 95/65lbs
Round 2 – 3 Split Jerk

EMOM 5’
Round 1 – 9 Chest to Bar Pull Up
Round 2 – 9 Ring Dips

“NIGHT RUN 20hs”

Quarta-feira, 20 de junho de 2018.
Title: SQUAT20062018
Score: Time

Front Squat 5X5 225/155lbs
(2’/Round)

3 Rounds or 15’
400mts Run
20-40-60 Jump Lunges

Back Squat 5X5 225/155lbs
(2’/Round)

Quinta-feira, 21 de junho de 2018.
Title: METCON21062018
Score: Time

EMOM 15’
Minuto 1: 15 Burpees
Minuto 2: 15 Sit Ups
Minuto 3: 15 Box Jump

6 Rounds or 15’
15 American Kettlebell Swing 24/16kg
30 Double Unders

Sexta-feira, 22 de junho de 2018.
Title: HEAVYPULL 22062018
Score: Time

EMOM 10’
Para cada minuto fazer
1 Snatch Deadlift
2 Snatch High Pull
3 Power Snatch 95/65lbs

Time Cap: 15’
3-6-9-12-15-18
Deadlift 225/155lbs
Toe to Bar

Sábado, 23 de junho de 2018.
Title: UPPERBODY23062018
Score: Time

EMOM 15’
Minuto 1: 3 Strict Handstand Push Up
Minuto 2: 9 Ring Dips
Minuto 3: 9 Push Ups

5 Rounds or 25’
400mts Run
12/12 One Arm Kettlebell Push Press 16/8kg

CrossFit

Pre-Detox

BY 16 junho 2018

Sábado, 16 de junho de 2018.
Title: METCON09062018
Score: Time

5 Rounds – Time Cap: 50’
500mts Row
30 Double Unders
30 Sit Ups
400mts Run

“CompTrain 11-13hs”

CrossFit

Night Bike

BY 15 junho 2018

Sexta-feira, 15 de junho de 2018.
Title: SQUAT15062018
Score: Time

5 Rounds – Time Cap: 25’
400mts Run
20 Lunges – Back Squat Position (95/65lbs)

Heavy Day
5X9 Back Squat 185/135lbs
(2’/Round)

Quinta-feira, 14 de junho de 2018.
Title: UPPERBODY14062018
Score: Time

Spealer VS. Khalipa (Time Cap: 20’)
1-2-3-4-5-6-7-8-9-10
Clean & Jerk 155/105lbs
Para cada Progressão de C&J fazer 1 CYNDI

CYNDI = 5 Pull Up, 10 Push Up, 15 Air Squat