Bom dia Pessoal,
Técnica do Dia – Gymnastic
Rings
Kipping
Toes To ring
Muscle Up
Treino do Dia – couplet of things
4 rounds of 1’30 to do
1 Snatch Deadlift + 1 Snatch Pull + 2 snatchs
65 – 70 – 70 – 75%
Rest 4’00”
3 rounds of 6 reps
Back Squat
( 60 – 65 – 70%)
time cap total 22’00”
PSE 6 – 8
Treinos Extras 04 a 09 de novembro
Aerobic
Tabata WOD – choose 1 , 2 , 3 or 4
8 rounds 20” ON + 10″ OFF AMRAP
Shuttle Run 10m or,
ROW or,
Bike or,
Double Unders/ Single Unders
Strenght
3 Rounds Bi set (10 + 10 Reps)
Bench Press+ Push up
Back Squat + Air Squat
Deadlift + Russian KB Swing ( 24 / 32 kg)
50% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
10 Tap Hips Alternated
10 Kip ( arch / hollow)
5 Strict Pull up
5/5 Box Pistol
Rest 1’00” between rounds
Metabolic 1
For Time
15m (2x 7,5m)Handstand Walk*
1000m Row
15m (2x 7,5m)Handstand Walk*
time cap 15’00”
*Bear Walk
Metabolic 2
Amrap 10’00”
4 One arm Dumbbell Thruster ( 15 / 22,5kg)
6 Toes To Bar / K2R
24 Double under/ Single Under
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com