Bom dia Pessoal,
WOD 110 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” | cuff rotator | pvc |
| 12 | pass through | pvc |
| 15 | swing legs | |
| 10 | ohs | pvc |
| 10 | hang P. snatch | pvc |
| ************** | ||
| 5/5 | (Kb snatch) | |
| ****************** | ||
| 3x 3 | snatch pull | 85% RM |
| 3x 1 + 1 | 1 snatch high pull + 1 h. p. snatch | ERR 5-6 |
Treino do Dia
| – 3 rounds for time: | ||
| 9 | hang P. snatch | 20/ 32 kg |
| 9 | burpee | |
| 6 | OHS | 20/ 32 kg |
| PSE: > = 7 | ||
| ****** | ********************** | |
| AMRAP 8′: | ||
| 5/5 | kb snatch | kb |
| 9 | burpee | |
| 12 | pvc OHS | |
*Cool down:
| glute stretch (cross leg) |
| quad strech |
| spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com