Bom dia Pessoal,
Técnica do Dia – Thruster and Pull up
3 rounds of 3 reps
Thruster
( até 65% )
Pull up skills
Treino do Dia – Triplet
3 rounds of
8 – 8 – 8 Front Squat ( 30 / 42 kg)
9 – 9 – 9 Power Clean ( 30 / 42 kg)
30 Pull up Synchro ( pares)
time total 13’00”
PSE 6
Treinos Extras 24 to 28 fevereiro 2020
Aerobic
For Time – choose 1 or 2 in any order
5x 350m Row
5x 300m Run
5x 15 Cal Bike
5x 35 Double / 100 Single Under
Strenght
7 rounds of 10 – 6 – 4 – 2 – 1 – 1 – 1 reps
Shoulder Press
Back Squat
Deadlift
Find 1 RM
PSE 9 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
10 Toes Touch ( diferent position)
10 Toes touch + push up
15 Roll up
15 Superman
Rest 1’00” between rounds
Metabolic 1
Buy in 3 rounds of 30” Plank Hold
For Time
1 round
100 Air Squat
30 Push up
50 Rower Situp
time cap 10’00”
Metabolic 2
Buy in 2’00” Deep Squat Hold
Amrap 10’00”
10 Air Squat Deep
20 Lunge
10 Abmat sit up
10 Sprawl
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com