Bom dia Pessoal,
Técnica do Dia – Gymnastic
5 Rounds Gymnastic Complex
RX = 2 Kipping + 2 Toes To Bar + 2 Pull up + 2 Chest ToBar
Sc =2 Kipping +2 K2R + K2E
Treino do Dia – For time
30 Burpee Pull up
40 One hand Dumbbell Reverse Lunge (10/15 kg )
60 cal Row
time cap 14’00”
PSE 7
Treinos Extras 27 de outubro a 01 de novembro
Aerobic
Choose 1 and do
1 rounds for Time
2000 m Run or,
2500m ROW or,
100 cal Bike or,
150 to 200 Double Unders/ 300 to 400 Single Unders
Strenght
5 rounds of 4-3-2-1-1 reps
Bench Press
Back Squat
Deadlift
65,75,80,85-85% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
5 Toes Touch + Pike Push up
10 Double Kettlebell Front Squat Deep Pause 3”
10/10 Medball One Leg Shoulder Bridge
10/10 Unstable Bird Dog
Rest 1’00” between rounds
Metabolic 1
For Time
800m Run
50 Burpees
time cap 15’00”
Metabolic 2
Amrap 12’00”
12 Clean and Jerk ( free style) ( 29 / 42 kg)
10 Rower Sit up
8 Sprawls
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com