Boa Tarde Pessoal,
WOD 81 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” each | cuff rotatormobility (rotations w/ pvc) | |
| 60” | “T” spine mobility w/ pvc bench | bench/ box |
| 60” | wrist mobility | |
| 30” | front rack position mobility | pvc |
| 10 | press | pvc |
| 10 | jerk | |
| 10 | power clean | |
| *** | ******** | |
| kb clean & jerk | ||
| *** | ********** | |
| power clean & split jerk | ||
| power clean & p. jerk | ||
| kipping + C2B |
Treino do Dia
| – EMOM 15′ (5x): | ||
| 7 | power clean & jerk | 5% a mais do que |
| 8 | C2B | p.clean ou jerk |
| 1′ | rest | da semana passada |
| PSE: 7-8 | ||
| **** | ********************* | |
| – EMOM 15′ (5x): | ||
| 4/4 | kb clean & jerk | kb |
| 8 + 8 | arch rock + superman row w/ pvc | pvc |
| 1′ | rest | |
*Cool down:
| brettzell |
| spine (kneeling) |
| pigeon |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com