Bom dia Pessoal,
WOD 114 – Pré RETORNO
Técnica do Dia – Skills Wods
200m Skip baixo/alto – 400m Run Pose |
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Tabata 1 ( 2 rounds each) 4′ |
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| Roll up , Roll over, Hollow H. , Hollow Rock | ||
Tabata 2 ( 2 rounds each) 4′ |
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| Swan, Arched H, Arch Rock, Super man | ||
Pull up Skill ( BOX) ( 10 ‘) |
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| Jumping, Strict , Kip , Butterfly | ||
Clean and Jerk Progression ( 10′) |
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| 4 x 1 to 3 reps | Bar, 35/50 – 40/60 – 45/70 | Load Prepare |
Treino do Dia
| 2 Rounds ( 16’00”) | |
| Metcon 3’00” | |
| 400m Run | |
| Max Pull Ups | *Jumping |
| Rest 1’00” | |
| Metcon 3’00” | |
| 400m Run | |
| Max Clean and Jerk | 45/70kg |
| Rest 1’00” | |
| PSE: 8 |
*Cool down:
| Foam roll |
| Little Ball |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com