Bom dia Pessoal
Técnica do Dia – EMOM 6’00”
20 – 25 Hollow Rock
20 – 25 Arch Rock
3 rounds 5 – 8 reps
Kipping Bar
Treino do Dia – For Time – Partner
4 rounds of
6 kipping pull up
9 medball clean ( 14 / 20 lbs)
time cap 5’00”
PSE 5
Treino EXTRA do Dia – For Time and AMRAP
For Time
300m Run
time cap 2’00”
then
1’00” AMRAP
Wall Ball (14 / 20 lbs)
2’00” AMRAP
6 Front Squat KB ( 12 / 20 kg)
5 Handstand Push up
3’00” AMRAP
4 Thruster ( 27 / 42 kg)
3 Facing Burpee Over Bar
2 Pull up
then
For time
300m Run
time cap 2’00”
PSE 8
total time cap 10’00”
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com