Bom dia Pessoal,
Técnica do Dia – Weightlifting
Into 1’30 – 3 rounds of 3 reps
Hang Snatch
( 70-75-80/%)
4 rounds of 6 reps
Back Squats
( 70 – 75 – 80% – 6RM)
Treino do Dia – Benchmark Helen
3 rounds for time
400m Run
21 KB Swing ( 16 /24 kg)
12 Pull up
PSE 9/10
time cap total 12’00”
Treinos Extras 02 a 06 de Dezembro
Aerobic
For Time – choose 1 or 2 in an order
1000m Row
800m Run
50 Cal Bike
200 Double Unders
Strenght
10 – 6 – 4 – 2 reps
Back Squat
Bench Press
Deadlift
60-65-70-75% RM each exercise
PSE 7 rest 60” each round of each exercise.
Gymnastic
3 rounds chipper form
7 Jumping Pull up
7 Band Pull up Strict
7 Band Push up
14 Mini Band Air Squat
Rest 1’00” between rounds
Metabolic 1
For Time – Any order – partitioned any way
30 Ring Dips
40 Cal Row
50 Dumbbell Snatchs (15 / 22,5kg)
time cap 10’00”
Metabolic 2
Amrap 10’00”
10 Cal Bike
5 Burpee Pull up
5 Negative Handstand Push up ( 2 Plate 10kg)
2 Squat Clean ( 80% RM)
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com