Bom dia Pessoal,
Warm up
10 Toes Touch
15m Bear Walk
15 PVC Pass Through
10/10 Band Mobility Spider
10 Plank up and down
Técnica do Dia – Dumbbell Clean and Jerk
Deadlift
Shrug
Power Clean
Push Press
Push Jerk
EMOM 10’00”
5 Left Hang Clean and Jerk
5 Right Hang Clean and Jerk
(15 / 22,5 kg)
Treino do Dia – For Time
3 rounds of
15 Box Jump
15 Heavy medball clean ( 20 / 30 lbs)
15 Sprawl
50 Double under
then
30 – 20 – 10 reps
Dumbbell Sumo Deadlift High Pull
Dumbbell Hang Power Clean
Dumbbell Shrugs
(10 / 15 kg)
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com