Boa Tarde Pessoal,
WOD 139 – 2021
Técnica do Dia – Skills Wods
1′ | 90/90 hip mobil. | |
1′ | hamstring stretch | |
2×10 | foam roll plank (dynamic) | |
– shoulder mobility w/ pvc: | ||
30”/30” | flexion + extension | |
10 | pvc press | pvc |
10 | fr. squat | pvc |
6 + 5 | step up + box jump | |
********** | ||
Semana 1 | introduzir protocolo: 15′ | a cada semana, >5% |
3×5 | Press | 65%-69% |
3x 5 | fr. Squat | ou ERR 7 |
(a cada semana, inverter com “Deadlift”) | ||
3′ | DB hang clean & jerk | prepare |
Treino do Dia
– 5 rounds: | ||
4/4 | DB hang clean & jerk | 15/ 22,5 kg; * |
8 | Db box step up | 50/ 60cm; # |
Cap: 9′ | ||
PSE: 15 | ||
Goal: pace sustain “unbroken” |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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