Aulas de Crossfit

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Semana: 02/12/2019 até 08/12/2019

Segunda

Aquecimento
 Por Tempo - 9'

12-7-3

  • Front Squat
  • x3 Montain Climb com bounce
  • 1 min plank btw rounds

 

Força - 15'

Front Squat

5×2 (90%)

Por Tempo - 13'

21-18-15-12-9-6-3

  • Power Clean (40/25)
  • Burpee over the bar

Terça

Aquecimento
 AMRAP - 5'

10 Barbell Row

10 V-up

10 Band pull apart

10 Scapular Push up

10s Handstand hold

Força - 10'

90 Pull up Strict

EMOM - 1.5' a cada 6'

Máx de Strict Ring Dip ou Box Dip

 

EMOM - 3'

10 S2O (50/35)

10 American Kbs (32/24)

10 Push up

Por Tempo - 5'

Rounds: 3

  • 15 T2b
  • 10 American Kbs (32/24)
  • 5 S2O (70/50)

Quarta

Força - 15'

Snatch

5×1 (93%)

EMOM - 6' a cada 2'

  • 10 Deadlift (100/70)
  • 10 C2b
  • 10 Deadlift

Por Tempo - 12'

15-12-9-6-3-6-9-12-15

  • Strict HSPU
  • Deadlift

 

  • 25 D.u btw rounds

Quinta

Aquecimento
 EMOM - 15' a cada 3'

  • 12 Floor Press
  • 9 Shoulder Press Db cada lado
  • 12 Triceps band

EMOM - 10' a cada 2'

  • 12 Barbell row
  • 15 Band pull apart
  • 12 Biceps Curl

EMOM - 10' a cada 2'

  • 30 Sit up
  • 20 Hollow rock
  • 30 Russian Twist
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