Boa Tarde Pessoal,
WOD 159 – 2021
Técnica do Dia – Skills Wods
| 10′ | foam roll | |
| 45”/45” | Samson | |
| 20 | hip 90/90 | |
| 20 | crab reach stretch | |
| 20 | Swan to Downward dog toe touch | |
| 10/10 | spider | |
| ***** | ||
| – Complex: 3x | pvc | |
| 3 | snatch land | |
| 3 | drop snatch | |
| 3 | snatch pull | |
| 3 | sq. Snatch | |
| 15′ | – Complex: | |
| 1 + 1 + 1 | 1 snatch pull + 1 sq. Snatch + 1 Ohs | heavy single |
Treino do Dia
| – 5 rounds (not for time): | ||
| 3 | sq. Snatch | 65%-75% complex |
| 5 | strict ring dip | Sc: box dip |
| 8 | db snatch | 15/ 22,5 kg; * |
| * | rest | |
| Goal: “quality” | ||
| PSE: “free” | ||
| * tempo de descanso livre | ||
| PACE: Sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)