Bom dia Pessoal,
WOD 49 – 2021
Técnica do Dia – Skills Wods
| 2 rds | ||
| 30 | Jumping Jacks | |
| 5 | Deadlift | bar |
| 5 | Hang Muscle clean | bar |
| 20 | Mountain Climber | |
| 5 + 5 | Front Squat + Press | bar |
| ****** | ****** | ****** |
| Skill | 10′ | |
| 3 | Split Jerk | 20/30 |
| 3 | Front Squat to Split Jerk | 20/30 |
| 3 | Hang Clean to Split jerk | 20/30 |
| 3 | Clean and Jerk | 25/40 |
| Clean and Jerk | build up | |
| 5 – 5 – 3 – 3 – 3 | 50 – 80% |
Treino do Dia
| Heavy – Fun – Day | ||
| Clean and Jerk | ||
| 1 – 1 – 1 -1 -1 rep | ||
| Time Cap: 20′ | ||
| PSE: 14 | ||
| PACE: | ||
| Goal: Fun PR | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)