Bom dia Pessoal,
Técnica do Dia – Snatch and Back Squat
4 rounds of 3 reps
Snatch
( 100%)
4 rounds of 6 reps
Back Squat
( 70 – 75 – 75 – 75 %)
Treino do Dia – AMRAPS
3 sets of
AMRAP 4’00”
12 KB Swing ( 16 /24 kg)
8 Box Jump ( 50 / 60 cm)
4 /4 Dumbbell Jerk ( 15 /22,5 kg)
2’00” Active Rest 100m walk
PSE 6 to 7
time cap total 18’00”
Treinos Extras 25 a 30 de novembro
Aerobic
Tabata WOD – choose 4 in an order
8 rounds 20” ON + 10″ OFF AMRAP
Shuttle Run 10m or,
ROW or,
Bike or,
Double Unders/ Single Unders
Strenght
3 Rounds Bi set (4 + 4 Reps)
Bench Press+ Burpee
Back Squat + Plio Box Jump ( 50 / 60 cm)
Deadlift + American Swing ( 32 /40 kg)
70% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
6 Side Walking on the Bar
12 Hang Arch / hollow Weighted
3 Bar Muscle up
12 Single Leg Squats
Rest 1’00” between rounds
Metabolic 1
For Time
100 Wall Ball ( 14 /20 lbs)
50 Box Jump ( 50 /60 cm)
25 Chest To Bar Pull ups
time cap 12’00”
Metabolic 2
Amrap 12’00”
15 Double Under
5 Burpee Toes To Bar
3 Wall Climber
1 Clean and Jerk ( 85% RM)
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com