Boa Tarde Pessoal,
WOD 117 – 2021
Técnica do Dia – Skills Wods
| 5′ | foam roll: calf, lats… | foam roll |
| 45” | ankle mobility | |
| 12 | hip 90/90 | |
| 15 | bird dog | |
| 10/10 | clamshell | |
| 10 | shoulder circundation | |
| 30” | pvc sh. Rotation | pvc |
| 3′ | S.U. running | |
| 15′ | 1 snatch pull + 2 power snatch | heavy |
Treino do Dia
| Every 2′ do (5 rounds) | ||
| 200m | run | |
| max reps | power snatch | 22/ 32; * |
| 2′ | rest | |
| Goal: max “snatches” | ||
| PSE: > 15 | ||
| Total: 20′ | ||
| ************** | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)