Bom dia Pessoal,
WOD 33 – 2021
Técnica do Dia – Skills Wods
| 3′ | Foam Roll | 10′ |
| ( lats, spine , Quads) | ||
| 30”/30” | KB Ankle mobility | KB |
| 10 / 10 | Toes Touch KB toes/ankle | KB |
| 10 | Globet Squat | KB |
| 10 | Sumo Squat Globet | KB |
| 10 | Cossack Squat Globet | KB |
| 2′ | Single under / Double | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Transition | Over Head Position | Bar |
| Clean + Press + Snatch Press | ||
| clean + Press + Snatch Balance | ||
| Muscle Snatch | ||
| Power Snatch | ||
| Squat Snatch |
Treino do Dia
| 2 rounds ( max 5′ ) | ||
| 10/20 | Double/ Single Unders | |
| 3 | Over Head Squat | 20 / 30 – 25 / 42kg |
| AMRAP 7′ | ||
| 50 | Double Unders | |
| 10 | Over Head Squat | 25 / 42kg |
| Total Cap: 7′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: 3 sets | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)