Bom dia Pessoal,
Técnica do Dia – EMOMs
5’00” EMOM
1 Hang Muscle Snatch
1 Tall Muscle Snatch
1 Over Head Squat
1 Hang Snatch
Rest 2’00”
5’00” EMOM
1 Hang Muscle Clean
1 Hang Clean
1 Split Jerl
All with Bar
Treino do Dia – For time
3 rounds of
2 Snatch ( 35 / 52 kg)
20 Jumping Jacks
3 Squat Clean and SPlit Jerk ( 35 / 52 kg)
200m Run
time total 09’00”
PSE 6
Treinos Extras 02 to 06 março 2020
Aerobic
For Time – choose 1 or 2 in any order
3x 500m Row
3x 400m Run
3x 20 Cal Bike
3x 50 Double / 150 Single Under
Strenght
4 rounds of 10 reps
Dumbbell Lateral Raise
Dumbbell Biceps Curl
Inverted Nordic Curl
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
5/5 One Arm Stretch KB (12/16kg)
30”/30″ Band Hold Posterior Chain Stretch
10/10 Spider Stretch
5 Control Arch and Hollow (Bar)
Rest 1’00” between rounds
Metabolic 1
Buy in 3 rounds of 30” Bar Hold
For Time
1 round
150 Alt. Lunge
30 Double Dumbbell Shoulder Press ( 10 / 15 kg)
20 Roll ups
time cap 10’00”
Metabolic 2
Buy in 2’00” Plate Deep Squat Hold ( 5/10kg)
Amrap 12’00”
20 Air Squat Deep
10 Push ups
20 Medball Situp ( 14 / 20 lbs)
10 Burpees
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com