Boa Tarde Pessoal,
WOD 68 – Pré RETORNO
Técnica do Dia – Skills Wods
| 60” | ankle mobility | |
| 30”/30” | samson + hamstring streth (kneeling) | |
| 30” | pigeon | |
| 10 | russian baby maker | |
| 10 | “air” good morning jump | |
| 10 | pvc push press | pvc |
| tuck vertical jump | ||
| kb push press | ||
| – 3 rounds (c/ carga “heavy”): | ||
| 1 + 3 | 1 power clean + 3 push press | heavy |
| 2 | box jump (do not plyometric) | 40/50 cm |
Treino do Dia
| – 4 Rounds: | ||
| 10 | box jump (do not plyom.) | 40/ 50cm |
| 8 | push press | 70% heavy single |
| (Cap: 5′) | ||
| PSE: 5 | ||
| ******* | ************************ | |
| – 4 rounds: | ||
| 12 | tuck vertical jump | |
| 5/5 | kb push press | |
*Cool down:
| brettzell |
| spine (kneeling) |
| SAW (lats) |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com