Bom dia Pessoal,
Técnica do Dia – Power Clean and Jerk
EMOM 5’00”
1 Power Clean + 1 Power Jerk
( 45 to 65% )
Treino do Dia – TEST DAY
2 RM Power Clean
2 RM Jerk ( any)
2- 2- 2 – 2 RM rep ( each exercise)
70 – 80 – 85% – 2RM
time total 25’00”
PSE 9 – 10
Treinos Extras 17 to 21 fevereiro 2020
Aerobic
For Time – choose 1 or 2 in any order
4x 350m Row
4x 300m Run
4x 15 Cal Bike
4x 35 Double / 100 Single Under
Strenght
10 rounds of 1 reps
Shoulder Press
Back Squat
Deadlift
80 to 90 % RM
PSE 7 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30″ Arch Position
10 V-up weighted ( 1,1 to 2,3kg)
10 to 15 Toes To Bar
10 GHD Hiperextension Weighted ( 20 / 30 lbs)
Rest 1’00” between rounds
Metabolic 1
For Time
4 rounds of
3 Pike Push up
5 Toes To Bar
15m Walking Lunge
time cap 07’00”
Metabolic 2
Amrap 8’00”
10 Power Swing KB ( 12 / 20 kg)
5 Cal Bike
15 Superman
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com