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13072021 – 23ª SEMANA DA PERIODIZAÇÃO KAMON CROSSFIT

Kamon – Kamon Start

Macrociclo 1, Mesociclo 5, Microciclo 23 (Taper), Unidade de Treino 2, Volume 1, Carga 3, Preparação Física Geral, Peak Index 1/5

Warm-up

8′: Full Body Warm-Up 11 (No Measure)

2 Rounds

60″ Jumping Jacks

10 Scorpion Stretch

10 Air Squats

10 Samson Lunge & ½ Split

30″ Triceps Stretch

https://www.youtube.com/watch?v=yJdG32jtUiw

Metcon

2′: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

20′: Metcon (Time)

For time

3 rounds

50 Double Unders

10 single DB push jerk

20 burpees

10 DB split jerk

10 pistols

10 DB overhead squat

Time Cap: 20′
Double Unders

https://www.youtube.com/watch?v=82jNjDS19lg

DB push Jerk

https://www.youtube.com/watch?v=QhvxG1YWe_o

Burpee

https://www.youtube.com/watch?v=auBLPXO8Fww

DB split jerk

https://www.youtube.com/watch?v=nwVFp4Lk6X4

Pistol

https://www.youtube.com/watch?v=qDcniqddTeE

DB Overhead Squat

https://www.youtube.com/watch?v=azumEfnk-GI