Bom dia Pessoal,
Técnica do Dia – LPO and Gymnastic
Every 1’30” do
1 Clean and Split Jerk ( 70 – 75 – 80 – 85 – 90 – 95%)
total time 9’00”
Rings
3 rounds of
3 Kip
3 Low Transition
3 Dip
EMOM 4’00”
1 – 2 Ring Muscle Up
Treino do Dia – Metcon 2’00”
5 rounds ( 1 round every 2’00”)
3 Front Squat ( 70 – 80 – 83 – 85 – 87%)
3 High Box Jump ( 60 / 70 cm “+ plate”)
PSE 8
total time 10’00”
Treinos Extras 16 to 20 março 2020
Aerobic
For Time – choose
1 or 2 in any order
5x 500m Row
5x 400m Run
5x 20 Cal Bike
5x 50 Double / 150 Single Under
Strenght
3 rounds of 6 to 8 reps
Dumbbell Frontal Raise
Barbell Biceps Curl
Nordic Hamstring Curl
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30” KB Posterior Traction
30”/30″ Quad Stretch
10 Weighted Arch and Hollow ( Kip )
5/5 TGU step 3 and 4 (12/16kg)
Rest 1’00” between rounds
Metabolic 1
Buy in 90m Front Hack Farmer Walk Double KB (12/20kg)
For Time
1 round
120 Walking Lunge
20 Pike Push up
30 Rower situp
time cap 10’00”
Metabolic 2
Buy in 30 Squat Therapy
Amrap 12’00”
25 Air Squat
10 Box HSPU
25 Wall Ball ( 14 / 20 lbs)
10 Sprawl
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com