Boa Tarde Pessoal,
WOD 109 – 2021
Técnica do Dia – Skills Wods
| 60” | foam roll: lats, hip, legs | |
| 10 (3”) | back scorpion | |
| 60” | ankle mobility | |
| 10 | 90/90 hip mobility | |
| 45” | pvc shoulder mobility rotations | pvc |
| 50 | jumping jack | |
| 400m | run | |
| 10 | burpees | |
| 10 | pvc OHS | |
| 2x 5 | pvc snatch balance | |
| 3/3/3 | pvc snatch (3 posições) | |
| 3x 1+1 | snatch + hang snatch | barbell |
Treino do Dia
| HEAVY DAY – 20′ TO: | ||
| 1 + 1 RM | snatch + hang snatch | (squat) |
| Goal: maior carga e controle técnico | ||
| Obs: descanse o necessário entre tentativas | ||
| (ERR: 10) | ||
| ******************* | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)