Bom Dia Pessoal,
WOD 102 – Pré RETORNO
Técnica do Dia – Skills Wods
| 25′ | – Mobility + warm up | |
| 30” | rotator cuff | |
| 10 + 10 | fr. Hack mobility + pass through | pvc |
| 12 | 90/90 OH position | pvc |
| 2x 3 each | snatch land (3 alturas) | pvc |
| 2x 3 | high hang power clean | pvc & barbell |
| 2x 3 | hang power clean | pvc & barbell |
| 5 | push jerk | barbell |
| 5 | power jerk | barbell |
| 5 | power clean + jerk | barbell |
| 2x 1+4 | wall ball (med ball clean) | med ball |
| 3 reps | snatch + C&J | load prepare |
Treino do Dia
| – Half “girls”: | ||
| 15 | snatch | 40/ 60; * |
| (cap: 5′) | ||
| 15 | C & J | 40/ 60; * |
| (cap: 5′) | ||
| 75 | wall ball | 14/ 20 lbs; * |
| cap: 8′ | ||
| Total time: 18′ | ||
| PSE: >= 8 | ||
*Cool down:
| brettzell |
| spine relax |
| lats foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com