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Functional fitness training for those who only have 60 minutes to train.
Athletes who want to improve through programming indicated for those who want to be Rx.
A
Snatch
1 x 1 @ MAX kg
Conditioning
B
Emom 1
30 min EMOM Min 1: 200m run Min 2: 15 lateral box jump overs Min 3: 15 m handstand walk / 25 bear crawl Min 4: Max power Snatches 61kg ou 60% do Rm Min 5: Rest Score: total snatches
A
Run
@ 1000
B1
Air Squat
2 x 20
B2
Push-Up
2 x 10
C
Deadlift
1 x 5 @ MAX kg
Conditioning
D
Wod
4 on 2 off 10 box jump overs 30"/24" 20 Db front squats 22.5/15 Max meters row until 2000 Cap: 5 rounds
A
Bench Press
1 x 1 @ MAX kg
Conditioning
B
🔥🦍
5 rounds 1 minute max reps Db bench press Rest 30 seconds 1 min max strict pull ups Rest 30 seconds 1 min max cal assault bike Rest 2 min between sets
A
Clean & Jerk
1 x 1 @ MAX kg
Conditioning
B
Porque Choras Bebe?
5 clean and jerk @60% 10 lateral burpees over the bar 5 clean and jerks @65% 10 lateral burpees over the bar 5 clean and jerks @70% 10 lateral burpee over the bar 5 clean and jerks @75% 10 lateral burpees over the bar 5 clean and jerks @80% 10 lateral burpees over the bar 5 clean and jerks @85% Time cap: 18 min After this 800m run before 35min
A
V-Ups
1 x 100
Conditioning
B
Sexta
100-80-60-40-20 Wall balls Db snatch 22.5/15 Sincronizados
Crossfit Level 1 trainer Exos Performance Specialist Pgd Sports Performance
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