Bom dia Pessoal,
Sexta Feira dia da maldade…mas tambem dia da diversao…bora fazer de tudo
um pouco??? sera bem divertido!!! Varias coisas pra fazer…entre
aquecimento, tecnica, treino e treino extra…topa o desafio???
Vamos com tudo!!!!
Técnica do Dia – Gymnastic Skills
Rope Climb
Skills ( como subir?)
Heavy medball Cleam
Skills ( como jogar a bola ?)
Treino do Dia – Corrida, Rope Climb, Box Jump
5 rounds for time
200m Run
2 Rope Climb
12 Box Jump ( 50 / 60 cm)
time cap 15’00”
Treino Extra – Clean and Jerk Speed Ladder
1 Clean and Jerk ( 25 /30 kg)
1 Clean and Jerk ( 27 /35 kg)
1 Clean and Jerk ( 30 /40 kg)
1 Clean and Jerk ( 32 /45 kg)
1 Clean and Jerk ( 35 /50 kg)
time cap 1’00”
1 Clean and Jerk ( 37 /55 kg)
1 Clean and Jerk ( 40 /60 kg)
1 Clean and Jerk ( 42 /65 kg)
1 Clean and Jerk ( 45 /70 kg)
1 Clean and Jerk ( 47 /75 kg)
time cap 2’00”
1 Clean and Jerk ( 50 / 80 kg)
1 Clean and Jerk ( 55 /85 kg)
1 Clean and Jerk ( 60 /90 kg)
1 Clean and Jerk ( 65 /95 kg)
1 Clean and Jerk ( 70 /100 kg)
Time cap 3’00”
Um final de semana abençoado a todos
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com