Treino do Dia – Sabado – 28 de Novembro de 2020

Bom dia Pessoal,

WOD 114 – Pré RETORNO

 

Técnica do Dia –  Skills Wods

200m Skip baixo/alto – 400m Run Pose
Tabata 1 ( 2 rounds each) 4′
Roll up , Roll over, Hollow H. , Hollow Rock
Tabata 2 ( 2 rounds each) 4′
Swan, Arched H, Arch Rock, Super man
Pull up Skill ( BOX) ( 10 ‘)
Jumping, Strict , Kip , Butterfly
Clean and Jerk Progression ( 10′)
4 x 1 to 3 reps Bar, 35/50 – 40/60 – 45/70 Load Prepare

Treino do Dia 

2 Rounds ( 16’00”)
Metcon 3’00”
400m Run
Max Pull Ups *Jumping
Rest 1’00”
Metcon 3’00”
400m Run
Max Clean and Jerk 45/70kg
Rest 1’00”
PSE: 8

*Cool down:

Foam roll
Little Ball

Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com