Bom dia Pessoal,
Técnica do Dia – Snatch
6 rounds of 2 reps
Bar – 50 – 60 – 65 – 70 – 70 %)
Treino do Dia – Partner WOD
For Time
60 Dumbell Snatch ( 15 / 22,5kg) ( oH Hold)*
120 Air Squat ( deep squat hold)*
- enquanto 1 faz os dumbels o outro fica de cócoras , e quando fizer o air squat o outro fica em OH Hol
Cap 8’00”
Then…
3 rounds of 5 reps
Back Squat ( 65 / 95kg)
time cap 4’00”
PSE 6 to 8
time cap total 12’00”
Treinos Extras 18 a 22 de novembro
Aerobic
Tabata WOD – choose 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 (6 + 6 Reps)
Bench Press+ Dumbell Bench Press ( 10 to 22,5kg)
Back Squat + Globet Squat KB ( 12 / 16 kg)
Deadlift + Sumo Deadlift KB ( 12 / 16 )
65% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
6 Tap Hips and Hands Alternated
12/12 Arch / hollow ( floor) Weighted
6 Kip Chest To Bar Pull up
6/6 Lateral Step up ( 50 / 60 cm)
Rest 1’00” between rounds
Metabolic 1
For Time
60m Over Head Walking Lunge ( 15 / 22,5kg)*
50 Dumbell box Step up ( 50 / 60 cm)
50 Strict HSPU ( Push up hand realease)
60m Handstand Walk ( Bear Walk)
time cap 10’00”
Metabolic 2
Amrap 12’00”
30m Farmer Walk Carry double KB ( 16 / 24 kg)
10 Hollow Rock
10 Arck Rock
1 Snatch ( 85% RM)
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com