Bom dia Pessoal,
Técnica do Dia – Snatch complex
5 rounds of 2 + 2 reps
Snatch pull + Snatch
( 70 to 90% )
Treino do Dia – Heavy Day
Back Squat
10 – 6 – 4 – 2 – 1 – 1 – 1 – 1 rep
Barra – 50 – 65 – 75 – 85 – 95% – 1 RM – 1 RM
time total 25’00”
PSE 9 – 10
Treinos Extras 10 to 14 fevereiro 2020
Aerobic
For Time – choose 1 or 2 in any order
3x 350m Row
3x 300m Run
3x 15 Cal Bike
3x 35 Double / 100 Single Under
Strenght
7 rounds of 2 reps
Shoulder Press
Back Squat
Deadlift
65 to 75 % RM
PSE 7 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30″ Hollow Position
10 Superman weighted
10 to 15 Knees Raise
10 GHD Sit up ( Mobility )
Rest 1’00” between rounds
Metabolic 1
For Time
3 rounds of
4 Inclined Push up ( box)
6 Hang L-Sit Strict
12 Lunge Alt.
time cap 06’00”
Metabolic 2
Amrap 10’00”
10 H2H Swing KB ( 12 / 20 kg)
10 Cal Row
10 Rower Sit up
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com