Bom Dia Pessoal,
WOD 91 – Pré RETORNO
Técnica do Dia – Skills Wods
| mobility: cuff rotator/ankle/ hips | ||
| warm up: squats/ scaling/ jumps | ||
| 10′ | c&J prepare | |
| – C&J | ||
| EMOM 4′: | ||
| 1 | 1 clean pull + 1 sq. clean + 1 split jerk+ 1 p. jerk | 9 a 9.5 (ERR) |
Treino do Dia
| Complete for time: | ||
| 12-9-6 | Sq. Clean & jerk | 60% a 65% (ERR) |
| 15-12-9 | box jump | 50/ 60cm; * |
| Cap: 13′ | ||
| PSE: “livre” | ||
*Cool down:
| brettzell |
| spine (kneeling) |
| pigeon |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com