Bom dia Pessoal,
WOD 8 – 2021
Técnica do Dia – Skills Wods
| 5′ | Lacrosse Ball | Mobility |
| 2x each | Burgner Warm up | PVC/Barbell |
| 3 | Hi Hang shrug | adapted |
| 3 | Hi Hang Muscle Clean | |
| 3 | Hang Power Clean | |
| 3 | Front Squat | |
| 3 | Push Jerk | |
| ****** | ****** | ****** |
| Skill | ||
| 6 x 3 reps | Clean and Jerk | 50 to 75% |
| Build up |
Treino do Dia
| Heavy Day | ||
| 3 – 3 – 3 – 3 – 3 reps* | 80,00% | |
| Clean and Jerk | ||
| Every 2′ (1 set of 3) | ||
| Total 10′ | ||
| PSE: 15 | ||
| PACE: Sustain | ||
| Goal: Every Round Unbroken | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)