Bom dia Pessoal,
Técnica do Dia – Snatchs
3 rounds of 3 reps
Snatch Balance
70 – 75 – 78%
Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 rep
80 – 80 – 85- 85 – 90 – 90 – 95 – 95%
Treino do Dia – EMOM 8’00”
4 rounds ( one exercise each minute)
8 Burpee Over Bar
15 Over Head Squat ( 27 / 35 kg)
PSE 7
Treinos Extras 09 to 13 março 2020
Aerobic
For Time – choose 1 or 2 in any order
4x 500m Row
4x 400m Run
4x 20 Cal Bike
4x 50 Double / 150 Single Under
Strenght
3 rounds of 8 reps
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Biceps Curl
Jumping Bulgarian Lunge
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30”/30″ Band Hold Posterior Lateral Chain Stretch
30”/30″ Iliopsoas Stretch
10 Arch and Hollow ( Kip )
5/5 TGU step 1 and 2 (12/16kg)
Rest 1’00” between rounds
Metabolic 1
Buy in 90m Farmer Walk Carry Double KB (16/24kg)
For Time
1 round
100 Step Up ( 50 / 60 cm)
30 Push Press ( 15 / 20 kg)
20 Abmat situp
time cap 10’00”
Metabolic 2
Buy in 2’00” Bar Deep Squat Hold ( 15/20kg)
Amrap 15’00”
20 Lunge Alt.
10 Pike Push ups
20 Medball Clean ( 14 / 20 lbs)
10 Burpees Over Ball
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com