Bom dia Pessoal,
Técnica do Dia – Snatch and Power Snatch
3 rounds of 2 reps
( pode soltar se precisar, não obrigatorio direto)
( 70% – 75% – 80%)
Treino do Dia – For time
4 rounds for time
5 Power Snatchs ( 35 / 52 kg)
10 Pull ups
12 Box Jumps ( 50 / 60 cm)
time cap 8’00”
PSE 7 a 8
Treinos Extras 29 de julho a 02 de agosto
Aerobic
2 a 4 rounds
Choose a Triple for time
400m Run
500m ROW
25 cal Bike
60 Double Unders/180 Single Unders
Strenght
3 rounds of 8 reps
Banded Bar KB Shoulder Press
Front Squat Double KB
One Leg Bar Deadlift
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds each exercise with 1’00” rest
5” Hold 90º + 2 BOX HSPU + 3 Box Handstand Walk
10″ + 10x All Body Hollow Hold + Flex
15 reps Plyo Box Jump
3 ( 1 K2C Strict + 1 L-Sit Strict) Alternated
Metabolic 1
1 or 2 AMRAP 10’00”
30 Double under
5 Plank To Plank
10 Air Squat
Rest 2’00”
Metabolic 2
For Time
5 to 10 Rounds
10 K2C
10 Split Jump Squat
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com