Semana 18 a 23/06 – 2018

SEGUNDA  18/04

CFB – Competição Crossfit:
A. Snatch From blocks (above knee); 2-2-2-1-1-1, descanso 2m
B. Back Squat Cluster;  4.4×5, descanso 20s/2m
C1. Russian KBS; 10-15 x3, descanso 20s
C2. Box Jump Cluster; 1.1.1×3, descanso 10s/20s
C3. 10 seg AD Sprint @100%, descanso 2:30 x3 séries 


CFB – Crossfit:
A. Above knee Hang Snatch 3,3,3,2,2,2 descanso 2 min 
B. Back Squat 3.3.3 x 3 séries, descanso :20/ descanso 3 min 
+
5 séries:
50 Double unders

descanso :10  
20 unbroken KBS 32/24KG
descanso :20  

10 burpees 
descanso 1:30 

CFB_ TIMES

A. Above Knee Hang Power Snatch, 2 tough reps x 5 séries, 2-3 min – sem soltar
B. Front Squat, uma máxima
C. Standing Btn Strict Press @ 21X1, 4-4-2-2, 3 min
D. 10 rounds for time:
3 Kipping HSPU com deficit
3 Ring Muscle-ups

 

TERÇA 19/06

CFB – Competição Crossfit:
A. Strict Press; 1RM
+
5 séries:
Max UB S2OH @85% “A”
:90seg descanso
2 Barra com peso
:90seg descanso
+
For Time:
50 Strict C2B Pullups 


CFB – Crossfit:
Cada 10 min comece um round 3 séries:
30 unbroken Wall ball 20/14 to 10/9 

500m remo 

CFB – Times Crossfit:
10 séries 2 minutos intervalo
4 alternadog db power snatch @ 75lbs/45lb
5 burpees ao alvo
5 wall balls – 20#
6 box jumps – 24″/20″

 

 

QUARTA 20/06

CFB – Competição Crossfit:
10 Minutos Assault Bike- max cals
descanso 7 Min (exato descanso)
10 Minutos Assault Bike- max cals


CFB – Crossfit:
A. Power Clean. Push Press, pesado para 1 rep
B. Clean Grip Deadlift 2,2,2,1,1,1 descanso 2 min
C. 10 Burpee ring muscle ups for time,descanso 3 min x 3 séries
D. 10-15 ring row , descanso 90 segonds x 3 séries

CFB – Times
Sn
A. Halting Snatch DL . Snatch Pull, 1.1 x 10 séries descanso 1m20 (use 85%RM)
B. Push press. Push Jerk, 2.2 — máximo sem soltar
+
C. Complete 1 round  min @ por 7 mins:
5 Thrusters @ 95lbs/65lb
5 C2B Pullups
+
7 min descanso
+
Complete 1 round poprmin @  7 mins:
4 power clean @ 155lb/115lb
4 lateral barbell burpees

SEXTA 22/06

CFB – Competição Crossfit:
A. Clean & Jerk; 1.2 cada 90s x6-8 séries (comece com @70%
B. Back Squat; construa a um 1RM, então max reps  x1 séries @85%
+
Qualidade:
400m Farmer Carry- 32kg
+
20-30 minutos [email protected]

CFB – Crossfit:
A. Back Squat, a uma pesada
B. Hang clean 2,2,2,1,1,1 descanso 2 min
+
100m single arm KB carry x 10 séries  descanso 1 min entre  32kg
+
10 min moderado remo

HPA – Power 
A. Paused Squat Snatch ( 2seg de pausa abaixo do joleho),
B. Power Clean . Squat Clean . Split Jerk, 1.1.1
C. Power Clean . above knee hang squat clean . push jerk . split jerk, 2.1.1.1 — 1 series cada  2 min @ 75%do B x 5 séries
+
10 séries MÀXIMO
Remo 100m
descanso 1m30
+
10 min remo leve

SÀBADO 23/06

CFB – Competição Crossfit:
A1. Dip; 3-5×5, descanso 90s
A2. Pendlay Row; 6-10×5, descanso 90s
+
For Time:
50 Strict HSPU
+
6 séries séries:
500m Remo @85%
descanso 2m

CFB – Crossfit:
3 min AMRAP:
Strict HSPU
+
descanso 5 min
+
5 min AMRAP:
Burpee Ring Muscle ups
+
descanso 5 min
+
Corre 100m @ 90%
descanso :30 x 8 séries
+
Corre 200m @ 90%
descanso 1 min x 4  séries
+
Corre 400m @ 90%
descanso 1:30 x 2 séries

CFB – TImes 

A. Thruster (saindo do chão desafiador para 3 reps
B. “Fran”
For time:
21-15-9
thrusters @ 95lb/65lb
Pullups
+
descanso 10 min
+
5 séries:
30 seg AMRAP Push-ups
30 seg descanso
12-15 tough Ring Rows
30 seg descanso
10 GHD sit ups
30 seg descanso 

By | 2018-06-14T16:44:28+00:00 junho 18th, 2018|Treinos|0 Comments

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