Bom dia Pessoal,
WOD 83 – 2021
Técnica do Dia – Skills Wods
| Junkyard dog Warmup | Partner | |
| Partner A | Sit legs extended arms open | |
| Partner B | Jump 6x over | 10 rds |
| then | ||
| Partner A | Hand Plank hold | |
| Partner B | Passunder and Jump over | 10 rds |
| ****** | ****** | ****** |
| Burgner Warm up | PVC / Bar | |
| 3 | Hi hang Shrug | |
| 3 | Hi hang Muscle Snatch | |
| 3 | Hi Hang Power Snatch | |
| 3 | Over Head Squat | |
| 3 | Hang Squat Snatch |
Treino do Dia
| Heavy – Fun – Day | ||
| Snatch | ||
| 5×3 | Muscle Snatch | |
| 5×2 | Power Snatch | |
| 5×1 | Squat Snatch | |
| Time Cap: 25′ | ||
| PSE: 14 | ||
| PACE: | ||
| Goal: Heavy Load | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
| Strenght 1 | For Load and Reps | |
| 5 | Deadlift | 50,00% |
| 3 | Deadlift | 60,00% |
| 2 | Deadlift | 70,00% |
| 3×1 | Deadlift | 75 to 85% |
| 3+ unbroken | Deadlift | 90,00% |
| Skill 1 | 7 sets of |
| 3 | Muscle up |
| 5 | Ring Dip |
| 7 | Toes To Ring |
| Stamina 1 | Row | |
| 10 | Easy Stroke | Pull |
| 10 | Hard Stroke | Pull |
| 20 | Easy Stroke | Pull |
| 20 | Hard Stroke | Pull |
| 30 | Easy Stroke | Pull |
| 30 | Hard Stroke | Pull |
| 40 | Easy Stroke | Pull |
| 40 | Hard Stroke | Pull |
| rest 1’30 | betwen sets |
| Stamina 2 | 20 rds for distance | row |
| 20” | Fast Pace | bike |
| 40” | Recovery Pace | or |
| Total time : 20′ | run |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)