Boa Tarde Pessoal,
WOD 164 – 2021
Técnica do Dia – Skills Wods
2′ | ankle mobility | |
6′ | foam roll: calf, hips & lats | foam roll |
5 (3”) | Swan | |
10 | cat/camel | |
2x 40” | superman hold | |
15 | good morning | pvc |
10 | snatch land | pvc |
**************** | ||
Semana 5 | Protocolo Força: | manter carga ou |
3×5 | Deadlift | aumentar até 5% em relação |
(a cada semana, inverter com fr. Squat e Press) | semana passada | |
** | ||
– 2 rounds: | ||
5 | vertical tuck jump | |
5 | snatch high pull | barbell |
5 | power snatch | barbell |
Treino do Dia
15 – 12 – 9 reps for time: | ||
box jump | 50/ 60cm; * | |
power snatch | 29/ 42 kg; Sc: 20/ 30 | |
(cal) row | ||
(Cap: 11′) |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)