Bom Dia Pessoal,
WOD 91 – Pré RETORNO
Técnica do Dia – Skills Wods
mobility: cuff rotator/ankle/ hips | ||
warm up: squats/ scaling/ jumps | ||
10′ | c&J prepare | |
– C&J | ||
EMOM 4′: | ||
1 | 1 clean pull + 1 sq. clean + 1 split jerk+ 1 p. jerk | 9 a 9.5 (ERR) |
Treino do Dia
Complete for time: | ||
12-9-6 | Sq. Clean & jerk | 60% a 65% (ERR) |
15-12-9 | box jump | 50/ 60cm; * |
Cap: 13′ | ||
PSE: “livre” |
*Cool down:
brettzell |
spine (kneeling) |
pigeon |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com