Bom dia Pessoal,
WOD 2 – 2021
Técnica do Dia – Skills Wods
| Warm up | ||
| 5′ | Foam Roll | |
| 3 rounds | ||
| 10 | Cat/camel | |
| 10 / 10 | Bird Dog | |
| 10 | Swan | |
| 5 | Downward dog | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Complex | Load Build up | Heavy Single |
| 2 | Deadlift | |
| 2 | Hang Power Clean | |
| 2 | Push Jerks* | Any Press |
Treino do Dia
| 5 rds for time – Ligh DT | ||
| 12 | Deadlifts | 30/45 kg |
| 9 | Hang Power Clean | |
| 6 | Push Jerks* | Any Press |
| Cap: 10′ | ||
| PSE: 15 | ||
| PACE: Reach | ||
| Goal: Every Round Unbroken | ||
Extra Workout
| Extra Workout | Strenght | |
| 4 rds | ||
| 10 | Back Squat | 45% to 60% |
| then | ||
| 60” MAX | Back Squat | 60,00% |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)