Bom dia Pessoal,
Técnica do Dia – Fron Squat
4 rounds of 4 reps
( 65%)
Treino do Dia – EMOM 16’00”
150m/200m ROW
10-15 Toes to Bar
30-40 air Squat
1’00” REST
PSE 5 to 6
Treinos Extras 16 a 20 de Dezembro
Aerobic
For Time – choose 1 or 2 in any order
2000m Row
1600m Run
70 Cal Bike
300 Double Unders
Strenght
6 – 3 – 1- 1- 1 reps
Back Squat
Bench Press
Deadlift
70 – 85 – 90- 95% -1RM each exercise
PSE 7 rest 60” each round of each exercise.
Gymnastic
3 rounds chipper form
30” Hollow Hold + 15 Rock
30″ Arck Hold + 15 Rock
10 Plank + Hollow Position
15m Broad Jump
Rest 1’00” between rounds
Metabolic 1
EMOM 10’00”
5 Pull up
10 Push ups
15 Air Squat
* nao conseguiu fazer dentro do minuto, descansa o que falta
pro minuto e continua no proximo minuto.
Metabolic 2
Amrap 12’00”
400m Run
5 Ring Row
5 Parellete Push up
+
3’00” Try
Handstand or Handstand Walk
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com