Treino do Dia – Segunda Feira – 14 de Junho de 2021

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:

Clean up equipment/space

Stretchs and Mobility

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Thiago Martinez
Head Coach Crossfit
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