Bom dia Pessoal,
Técnica do Dia – Run
Drillss Run
Treino do Dia – For time
800m Run
50 Push up
400m Run
25 Push up
200m run
15 Push up
time cap 18’00”
PSE 7-8
Treinos Extras 09 a 13 de Dezembro
Aerobic
For Time – choose 1 or 2 in an order
1500m Row
1200m Run
60 Cal Bike
250 Double Unders
Strenght
8 – 4 – 2 – 1- 1 reps
Back Squat
Bench Press
Deadlift
65 – 80 – 85- 2 x 90% RM each exercise
PSE 7 rest 60” each round of each exercise.
Gymnastic
3 rounds chipper form
8 One Leg Jumping Pull up
8 Band Pull up Strict
8 Banded Push up
8/8 Banded one leg Air Squat
Rest 1’00” between rounds
Metabolic 1
For Time – Any order – partitioned any way
30 Ring Push ups
1600 Run
40 Dumbbell Double Squat(15 / 22,5kg)
time cap 20’00”
Metabolic 2
Amrap 10’00”
3 Vest Chest To Bar Pull up
4 Vest Handstand Push up
6 Vest Box Jump Over
+
5’00” to find MAX Weight
1 Cluster + 2 Thruster ( unbroken )
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com