Bom dia Pessoal,
Técnica do Dia – Push Press
3 rounds of 6 reps
( 65 to 75% )
5’00” Run Drills
Treino do Dia – For Time
Buy in
400m Run
4 rounds
6 Power Clean
6 Power Jerk
3/3 Front Hack Lunge Alt.
(35/50 kg)
Cash out
400m Run
time cap 12’00”
PSE 6-8
Treinos Extras 27 a 31 Janeiro 2020
Aerobic
For Time – choose 1 or 2 in any order
7x 250m Row
7x 200m Run
7x 10 Cal Bike
7x 25 Double / 75 Single Under
Strenght
8 – 8 – 8 – 6 – 4 reps
Shoulder Press
Back Squat
Deadlift
40 to 50% RM
PSE 6 rest 30” each round of each exercise.
Prior to Tempo ( try Slow motion)
Gymnastic
3 rounds for Quality
10/10 Over Ball Back Spine Twist
10/10 Over Ball Knees Spine Twist
5 to 10 Over Ball Hang L Sit
5/5 GHD Hiperextension Twist
Rest 1’00” between rounds
Metabolic 1
For Time
5 rounds of
3 Box Handstand Walk
10 Box Jump ( 50 / 60 cm)
30 Heavy Single Under ( Zeus or +)
time cap 8’00”
Metabolic 2
Amrap 8’00”
12 Russian Kettlebell Swing ( 12 / 20 kg)
10 Front Hack Lunge KB ( 12 / 20 kg)
8 Burpee
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com