Bom dia Pessoal,
Técnica do Dia – Gymnastic
2 x 5 Ring Push up ( pause /turn over)
Handstand Drills
Hspu
Treino do Dia – couplet
4 rounds for Time
12 Push ups
8 Deadlifts ( 55 /75 kg)
time cap 6’00”
PSE 5
Treinos Extras 11 a 15 de novembro
Aerobic
Tabata WOD – choose 2 , 3 or 4
8 rounds 20” ON + 10″ OFF AMRAP
Shuttle Run 10m or,
ROW or,
Bike or,
Double Unders/ Single Unders
Strenght
3 Rounds Bi set (8 + 8 Reps)
Bench Press+ Ring Push up
Back Squat + Lunge alternado
Deadlift + One Leg Deadlift KB ( 12 / 16 kg)
60% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
6 Tap Hands Alternated
12/12 Arch / hollow ( floor)
6 Kip Pull up
6/6 One Leg Squat ( box )
Rest 1’00” between rounds
Metabolic 1
For Time
60 Box Jump ( 50 /60 cm)
30 Clean and Jerk ( 30 / 52 kg)
time cap 15’00”
Metabolic 2
Amrap 12’00”
5 Snatchs ( 30 /52 kg)
7,5m Handstand Walk
10 cal Bike
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com