Bom dia Pessoal,
Técnica do Dia – Weightlifting
Complex in 1’30”
4 rounds of
1 Clean + 1 Hang Clean
( 60 – 65 – 70 – 75 % RM)
Treino do Dia – AMRAP 10’00”
7 Power Clean
4 Front Squat
50 Double under
( 37/52 kg)
PSE 8
Treinos Extras 21 a 25 de outubro
Aerobic
Choose 4 and do
2 rounds for Time
400 m Run or,
500m ROW or,
20 cal Bike or,
30 to 50 Double Unders/ 60 to 100 Single Unders
Strenght
5 rounds of 6-4-2-2-2 reps
Bench Press
Back Squat
Deadlift
60,75,80-80-80% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
5 Toes Touch + Push up
10 Globet KB Deep Air Squat Pause 3”
10/10 One Leg Shoulder Bridge
10/10 Bird Dog
Rest 1’00” between rounds
Metabolic 1
For Time
60 Double Unders / 180 Single under
30 Pull ups / 45 Jumping Pull up
time cap 10’00”
Metabolic 2
Amrap 11’00”
8 Snatchs ( free style) (29 / 42 kg)
10 Facing Bar Burpees
12 Abmats Sit up
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com