Bom dia Pessoal,
15’00” Warm up
Técnica do Dia – Shoulder Press, Back Squat , Deadlift
5 rounds of 6-5-4-3-2 reps
Shoulder Press
5 rounds of 6-5-4-3-2 reps
Back Squat
5 rounds of 6-5-4-3-2 reps
Deadlift
( 50-55-60-65-70% RM)
Treino do Dia – For Time – Tripet
2 rounds Each Athlete
400m Run Athlete 1
At the same time
12’00” AMRAP ( Athletes 2 e 3)
8 Box Jump Over ( 50/ 60 cm)
10 Ring Dip
12 Dumbbell Snatch ( 15 / 22,5 kg)
Then
Rest 2’00”
Then
6’00” EMOM ( all Athletes)
1 Clean + 2 Hang Clean ( 60 to 70 % RM)
Min 1 ON
Min 2 OFF
time total 20’00”
PSE 6-8
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com