Bom dia Pessoal,
WOD 9 – 2021
Técnica do Dia – Skills Wods
| 30” | SAMSON | |
| 30” | kneeling hamstring stretch | |
| 20 | mountain climber | |
| 20 | ankle flexions | |
| 10 | roll over | |
| 5x | swan | |
| ********** | ||
| 5′ – 7′ | T2B | |
| 4x 1 + 3 | p. clean & jerk | barbell – até 65% |
Treino do Dia
| Every 3′ do an exercise: | ||
| 400m | run | |
| 30 | deadlift | (5% > carga dia 5/1); * |
| 30 | abmat sit up | |
| max reps | box step up over | 50/ 60cm |
| PSE: 5-6 | ||
| (total time: 9′) | ||
| *************** | ||
| 2 rounds For time: | ||
| 40 | mountain climb | |
| 40 | split jumping jack | |
| 20 | abmat sit up | |
| 20 | alt. lunges | |
| (Cap: 9′) | ||
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)