Bom dia Pessoal,
Técnica do Dia – Snatch
EMOM 8’00”
1 Snatch
75- 75- 80- 85- 90 – 90 a 95- 95%
Treino do Dia – Parte 1
AMRAP 7’00”
3 Hang Power Snatch
3 Over Head Squat
6 Ring Dip
( 30 /42 kg)
Treino do Dia – Parte 2
Benchmark – AMANDA
9 – 7- 5 reps
Ring Muscle UP
Snatch
( 42/62kg )
time cap 8’00”
PSE 10
Treinos Extras 27 a 31 de Maio
Aerobic
de 2 a 10 rounds of
600m Run/Row
For Quality and Pace
Rest 1’00” to 2’00”
Strenght
5/5 – 4/4 – 3/3 Walking Front Lunge ( Short Bar)
10 – 8 – 6 Deadlift High Pull
10 – 8 – 6 (Back) Push Press
Rest 1’00” each round – Fazer as séries do mesmo
exercício para depois ir para o próximo.
(Weight 50 – 60 – 70 % RM)
Gymnastic
2 rounds each exercise with 1’00” rest
10/10 Kneeling Side Kick
2x 10″ + 1 + 1 Head Stand Hold + Extended Kip + Negative
5/5 Walking Pistol
10 Medium Butterfly Pull up
Fazer 2 rounds de 10 Kneeling Side Kicks depois 2
rounds de 10″ Headstands e assim por diante…
Metabolic 1
AMRAP 7’00”
7 Abmat Sit up
7 Superman
2 Wall Climber
Metabolic 2
For Time
30 – 20 – 10 reps
Box Pistol Alt.
Rower sit up
time cap 15’00”
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com