Bom dia Pessoal,
Técnica do Dia – Snatch
4 rounds of 2 reps
( 68 to 78% )
Treino do Dia – METCON
4 rounds
Every 3’00”
3/3 Each Arm Dumbbell Snatch ( 22,5/ 32,5 kg)
8 Barbell Back Squat Jump ( 15 /20 kg)
10 Chest To Bar
time total 12’00”
PSE 6-7
Treinos Extras 03 a 07 fevereiro 2020
Aerobic
For Time – choose 1 or 2 in any order
2x 350m Row
2x 300m Run
2x 15 Cal Bike
2x 35 Double / 100 Single Under
Strenght
5 rounds of 3 reps
Shoulder Press
Back Squat
Deadlift
60 to 70 % RM
PSE 6 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
10/10 Bird Dog
10 Banded Roll up
5 to 10 Dumbell Knees Raise Strict ( 10 to 15 kg)
10 GHD Sit up
Rest 1’00” between rounds
Metabolic 1
For Time
3 rounds of
7 Push up H.R
9 Air Squat
12 Knees Raise
time cap 03’00” RX
time cap 06’00” Scale
Metabolic 2
Amrap 9’00”
10 American Swing Kettlebell ( 12 / 20 kg)
20 Double Under
30 Abmat Situp
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com