Planilh

Seg - Dia 1 Ter - Dia 2

LPO GINÁSTICA

A. Power Snatch A. 5 Rds l 2' REST

55% - 1x3 4 Bar Muscle-up
65% - 2x2 2 Rope Climb
75% - 3x2 12 T2B
85% - 3x1
METCON
B. Power C&J
55% - 1x3 3 RFT - TC 6'
65% - 2x2 20 S2O #115lb
75% - 3x2 20 Pull-ups
85% - 3x1
REST LIVRE
C. Back Squat
55% - 1x3 AUXILIARES
65% - 1x3
75% - 1x2 A. 3 Rds l 2' REST
85% - 2x2 10 Ring Row

D. Snatch High Pull B. 3 Rds l 2' REST

85% - 1x3 10 Push-up c/ Peso
95% - 1x3
105% - 1x2 C. 3 Rds l 2' REST
115% - 2x2 10 Strict T2B (Box)

REST LIVRE

METCON

4RFT - TC 20'
400m Run
10 Hang Clean #115lb
20 Box Jump Over
 Planilha CrossFit - Harley Arruda

Qua - Dia 3 Qui - Dia 4

LPO GINÁSTICA

A. Snatch A. 5 Rds l 2' REST

55% - 1x3 12 Pull-up
65% - 2x2 12 HSPU
75% - 5x2 10 C2B
85% - 3x1
AUXILIARES
B. C&J
55% - 1x3 A. 3 Rds l 2' REST
65% - 2x2 10 Strict Pull-up
75% - 5x2
85% - 3x1 B. 3 Rds l 2' REST
10 DB Shoulder Press
C. Front Squat
55% - 1x3 C. 3 Rds l 2' REST
65% - 1x3 20 GHD Sit-up
75% - 1x2
85% - 4x2 ENDURANCE

D. Clean Pull 30' Run

85% - 1x3
95% - 1x3 PSE 2
105% - 1x2
115% - 4x2

REST LIVRE

METCON

16' AMRAP
16 Wall Ball #20lb
16 KBS #24k
50 DU
 Sex - Dia 5 Sab - Dia 6

LPO GINÁSTICA

A. Power Snatch A. 5 Rds l 2' REST

55% - 1x3 3 Wall Walk
65% - 2x2 6 Bar Muscle-up
75% - 4x2 10 Deficit HSPU
85% - 3x1
METCON
B. Power C&J
55% - 1x3 24' AMRAP
65% - 2x2 12 T2B
75% - 4x2 14 Cal Row
85% - 3x1 8 Power Snatch #95lb
12 Burpee over the Bar
C. Back Squat
55% - 1x3 REST LIVRE
65% - 1x3
75% - 1x2 AUXILIARES
85% - 3x2
A. 3 Rds l 2' REST
D. Clean Pull 10 Ring Row
85% - 1x3
95% - 1x3 B. 3 Rds l 2' REST
105% - 1x2 10 Push-up c/ Peso
115% - 3x2
C. 3 Rds l 2' REST
REST LIVRE 10 Strict T2B (Box)

METCON

4 Rds - 1'30" ON / 3' OFF

15 Thruster #75lb
Max Cal Bike