Boa Tarde Pessoal,
WOD 96 – 2021
Técnica do Dia – Skills Wods
| 8 rounds | 20′ | |
| 20” | Jumping Jack | |
| 10” | rest | |
| 2 rounds | ||
| 10 | PVC Pass throught | |
| 10 | Reverse grip Sh. Press | PVC |
| 10 | Hang Scap Retraction | |
| 30” / 30” | Side Plank | |
| Snatch/Clean and Jerk | ||
| 7 each | H Muscle/ H Power /power | bar |
| 7 | Push Press | bar |
| 7 | H. Clean and Jerk | bar |
| 7 | Power Clean and Jerk | bar |
Treino do Dia
| Build up – 10′ | ||
| 3 | Snatch | 30/25 |
| 3 | Clean and Jerk | 30/25 |
| 10 | Kip | |
| 10 | Jumping Jack | |
| 3 | Snatch | 40/30 |
| 3 | Clean and Jerk | 40/30 |
| 5 | Pull up | |
| 10 | Jumping Jack | |
| 1 | Snatch | 52/35 |
| 1 | Clean and Jerk | 52/35 |
| 3 | Pull up | |
| 10 | Jumping Jack | |
| AMRAP 12′ | ||
| 3 | Snatch | 52 / 35 kg |
| 6 | Clean and Jerk | 52 / 35 kg |
| 9 | Pull up | |
| 54 | Jumping Jack | |
*Cool down:
Stretchs and Mobility |
|||
Treino do Dia – Home Version -KB Available
| AMRAP 12′ | ||
| 8 | Snatch KB Alternating arms | |
| 8 | Clean and Jerk KB | |
| 8 | Bent Over Row KB | |
| 54 | Jumping Jack |
Treino do Dia – Home Version -Body Weight Only
| AMRAP 12′ | ||
| 1 | Wall Walk | |
| 5 | Burpees HR | |
| 9 | V up | |
| 54 | Jumping Jack |
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Thiago Martinez
Head Coach Crossfit
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