• Treino do dia – Row and Open 13.4

    Bom dia Pessoal,

    Chegou nossa sexta e com ela nossa maratona de treino….
    Reminho leve pra soltar e pros corajosos das 15h…
    Open 13.4 pra fechar a semana…vem que será divertido…rs….
    bora turma…e amanha sabadao…aulao das 10h as 12h nao esquecam…

    Técnica do dia – ROW

    250m Row Livre
    250m Row Forte
    500m ROW PR
    Prenda após as baterias, aguardem…rs

    Treino do dia – Row 

    Tabata de Row
    8 rounds
    20” on
    10” off

    Crossfit Open 13.4

    AMRAP 7 minutes:

    • Clean and jerk, 3 reps
    • 3 Toes-to-bar
    • Clean and jerk, 6 reps
    • 6 Toes-to-bar
    • Clean and jerk, 9 reps
    • 9 Toes-to-bar
    • Clean and jerk, 12 reps
    • 12 Toes-to-bar
    • Clean and jerk, 15 reps
    • 15 Toes-to-bar
    • Clean and jerk, 18 reps
    • 18 Toes-to-bar…
    • 21, 24,…

    Men: 135 lbs/ 61 kg
    Women: 95 lbs/ 43 kg

    Uma semana abençoada a todos

    Thiago Martinez
    Head Coach Crossfit
    www.crossfitdadiva.com

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