Bom dia Pessoal,
Técnica do Dia – Clean
Medball Clean
Clean
Prepare to Run 5’00”
Treino do Dia – For Time
3 rounds of
200m Run
time cap 11’00”
PSE 7-9
2′ to 4′ Rest Betwen Rounds
Treinos Extras 13 a 18 Janeiro 2020
Aerobic
For Time – choose 1 or 2 in any order
5x 250m Row
5x 200m Run
5x 10 Cal Bike
5x 25 Double / 75 Single Under
Strenght
8 – 6 – 4 – 4- 2 reps
Shoulder Press
Back Squat
Deadlift
40 to 50% RM
PSE 6 rest 30” each round of each exercise.
Prior to Tempo ( try Slow motion)
Gymnastic
3 rounds for Quality
30” Inverted Plank Strict
15”/’15” Lateral Plank Strict ( Hands )
15”/15” Split L Sit
15 GHD Hiperextension
Rest 1’00” between rounds
Metabolic 1
For Time
5 rounds of
5 Start Position Wall Climber
10 Jump Squat
50 Alternate Single Under
time cap 7’00”
Metabolic 2
Amrap 10’00”
10 Broad Jump
10 Walking Lunge
10 Split Jump Lunge
10 Step up Over Box ( 50 / 60 cm)
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com