Bom dia Pessoal,
Técnica do Dia – Handstand Push up
4 rounds of 3 to 5 reps
HSPU Strict
Treino do Dia – AMRAP
9’00” AMRAP
5 Power Clean ( 40 /62 kg)
7 Power Jerk
30 Double Unders
PSE 9 a 10
Treinos Extras 12 a 16 de agosto
Aerobic
Choose one and do
3 rounds of
300m Run or,
350m ROW or,
15 cal Bike or,
40 Double Unders/120 Single Unders
Strenght
3 rounds of 6 to 8 reps
Dumbell One Arm Lateral Raise
Barbell Biceps Curl
Barbell Lying Triceps Extension
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds each exercise with 1’00” rest
15” Ring Plank Hold with Rotation + 5 Push up
15″ Ring Stand Hold + 1 to 3 Ring Dip
15” Ring Dip Position Hold + 1 to 3 Ring Dip
15” Ring ROW Hold
Metabolic 1
4 rounds of AMRAP 1’00”
Air Squat
Burpee
Double/Single Under
Rest
total 15’00”
Metabolic 2
1 to 3 Rounds Amrap 4’00”
10 Abmat sit up
6 Burpee
4 Dumbell Clean and Jerk alt.
Rest 1’00” after 4’00”
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com