Bom dia Pessoal,
Técnica do Dia – Weightlifting
Complex Snatch
4 rounds of 1 rep
Muscle + Power snatch + Squat
Barbell
Complex
5 rounds of
1 Snatch Pull + 2 Hang Snatch
( 70 to 75%)
Treino do Dia
Bi set
4 rounds of
5 Strict Pull up
5/5 single leg deadlift dumbell
time cap 16’00”
PSE 6-7
Treinos Extras 14 a 18 de outubro
Aerobic
Choose a Tripe and do
2 rounds for Time
300 m Run or,
350m ROW or,
15 cal Bike or,
20 to 40 Double Unders/ 40 to 80 Single Unders
Strenght
3 rounds of 8-6-4 reps
Bench Press
Back Squat
Deadlift
55,65,75% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
10 Toes Touch
15 Deep Air Squat Pause 3”
20 Shoulder Bridge
25/25 Swimming
Rest 1’00” between exercises
Metabolic 1
For Time
40 Cal ROW
40 Thruster ( 25 / 35 kg)
time cap 15’00”
Metabolic 2
2 rounds of Amrap 5’00”
20 Rower Sit up
15 Box Jump Over ( 50 / 60 cm)
10 Sprawl
1’00” Rest
total time 11’00”
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com