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)