Semana 11 a 16/06 2018

SEGUNDA  11/04

CFB – Competição Crossfit:
A. PS; 3.2.1×4; descanso 10s/2m (construa a uma serie)
B. FS: construa a uma máxima
+
10 Round For TIme:
1 Legless Rope Climb
200ft corrida
+
20 minutos corrida @70%

CFB – TIMES Crossfit 

A. Squat Snatch, 1 rep cada :70 até 2 falhas   — s @ 70%RM e adicione 5lbs cada
B. Back Squat, find 1rm
C. Back Squat @ 30X0, max unbroken reps
C. 3 séries:
8-12 Lying Leg Curls on Swiss Ball @ 40X0
10 sec descanso
8-12 GH Raises @ 20X0
2 min descanso 

 

TERÇA 12/06

CFB – Competição Crossfit:
1k remo @85%
descanso 3:30
x5 séries 


CFB – CrossFit
10 séries @ high effort:
10 cal remo 
10 burpee 
10 Power Clean & Overhead 75/45 
descanso 1:30 

CFB – TIMES Crossfit 
EMOM x 10 mins:
1 min – 3 CGBP @ 40X0 – escolha o peso
2 min- 4-6 Bar Muscle-ups
+
5 min descanso
+
EMOM x 10 mins:
1 Legless Rope Climb
6-8 unbroken Strict HSPU
+
5 min descanso
+
EMOM x 10 mins:
1 min- 15 Toes to Bar
2nmin- 15 Push Press @ 95lbs/65lb

 

QUARTA 13/06

CFB – Competição Crossfit:
AM
25 minutos Airdyne @70%

PM
A. PP. SJ; 3.1×5; descanso 10s/2m
B1. Strict Press; 1.1×5, descanso 15s/90s
B2. WPU; 1.1.1.1×5, descanso 10s/90s
+
3-5 Séries
Max UB Strict C2B Pullup Cluster x2 (30s entre clsueter)
10-15 UB Strict Press @50% 1RM
descansa  2m 

CFB – CrossFit


A. Power Clean .Push Jerk . Split Jerk 1.1.1 OTM  10 min aumentanod o peso
B. Clean grip deadlift 3,1,3,1,3,1 descanso 2-3 min
C. 2 muscle ups cada 30 seg 10 min ou falha
D. 30 strict pronated C2B pull ups for time

CFB – TIMES Crossfit 
A. Deadlift @ 11X1 @ 85%RM 2 reps cada :90 x 6 séries
+
5 séries @ 90%:
30 sec Airdyne
30 sec descanso
30 sec Power Snatch @ 75lb
30 sec descanso
30 sec Airdyne
30 sec descanso
30 sec OHS @ 75lbs
30 sec descanso 

 

SEXTA 15/06

CFB – Competição Crossfit:
A. Power Clean. Hang PC. Hang Clean; construa a uma pesada
B. BS; 2×8, descanso 3m
+
5 Rounds For Time:
3 UB Muscle Up
5 BJ Step Down @30″
7 Deadlift @275


CFB – CrossFit

  1. Back Squat 3,2,1,3,2,1 descanso 2-3 min
  2. Squat Clean, 1 rep OTM 10 min
  3. For TIme:
    6-5-4-3-2-1
          Clean 77% do B
          Deficit HSPU

CFB – TIMES Crossfit

A. Squat Clean & Split jerk, 1 RM
B. Front Squat @ 50X1, 1 rep @ 85%RM x 4 séries descanso 2 min
+
3 séries:
50m DB Walking Lunges  50lb/30lb
15 GHD sit ups
descanso 2 min b/t séries

SÀBADO 16/06

CFB – Competição Crossfit:
32 minutos AMRAP @75%
15 Wall Balls
600m remo
15 Burpee sobre remo
60 DU’s
15 T2B
60cal Airdyne 

CFB – CrossFit

10 min AMRAP Double unders
*cada quebra 10 push ups
descanso 10 min
10 min @ 90%
corrida 200m
9 toes to bar

CFB – TIMES Crossfit 
Squat Snatch, 1 rep @ 80%RM x 12 séries descanso 1m10
+
A. Bench Press, uma ´serie pesada de 1 rep
B. Bench Press, 1 reps @ 95% of part A x 4 séries descanso 2 min
+
30 Ring Muscle ups for time
+
descanso 10 min
+
For time:
Unbroken Hspu ladder
10 – 1

By | 2018-06-14T16:28:52+00:00 junho 14th, 2018|Treinos|0 Comments

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