Bom dia Pessoal,
Warm up
4 rounds of
20 Hollow Rock
15 V-ups
40 Sit ups Legs Up
60” Plank
1’30 Rest
Técnica do Dia – Dumbbell Snatch
Deadlift
Shrug
Muscle Snatch
Power Snatch
Squat Snatch
EMOM 5’00”
10 Dumbbell Snatch
(15 / 22,5 kg)
Treino do Dia – For Time
Chipper
20 Step up ( 50 /60 cm)
10 Dumbbell Devil Press Left ( 10 / 15 kg)
20 Step up ( 50 / 60 cm)
10 Dumbbell Devil Press Right ( 10 / 15 kg)
20 Hollow Rock
10 Lunge Over Head Left ( 10 / 15 kg)
20 Arch Rock
10 Lunge Over Head Right ( 10 / 15 kg)
20 Kettlebell Swing ( 16 / 24 kg)
10 Medball Clean ( 20 / 30 lbs)
20 Russian KB Swing ( 16 / 24 kg)
10 Medball Clean ( 20 / 30 lbs)
time cap 20’00”
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com