Boa Tarde Pessoal,
WOD 169 – 2021
Técnica do Dia – Skills Wods
| 5′ | Foam roll: lats/cuff | foam roll |
| 1’/1′ | triceps stretch | |
| 2′ | wrist mobility | |
| 1′ | fr. Rack mobility | pvc |
| 1′ | back rack elbows rotation | pvc |
| 1′ | foam roll plank | foam roll |
| 5 | fr. Squat pause | pvc |
| 10 | “fast” fr. Squat | pvc |
| 5 | drop fr. Squat ‘deep pause’ | pvc |
| 5 | drop fast fr. Squat | |
| **************** | ||
| 15′ to: | Skill: | load prepare |
| 3x 1 | power clean | |
| 3x 1 | squat clean | |
| 3x 1 + 1 | squat clean + fr. Squat |
Treino do Dia
| Heavy day – max load to: | ||
| 3 R.M. | Front squat (from clean) | Max. Load |
| (Cap: 15′) | ||
| Goal: ERR 9.5 to 10 | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)