Boa Tarde Pessoal,
WOD 169 – 2021
Técnica do Dia – Skills Wods
5′ | Foam roll: lats/cuff | foam roll |
1’/1′ | triceps stretch | |
2′ | wrist mobility | |
1′ | fr. Rack mobility | pvc |
1′ | back rack elbows rotation | pvc |
1′ | foam roll plank | foam roll |
5 | fr. Squat pause | pvc |
10 | “fast” fr. Squat | pvc |
5 | drop fr. Squat ‘deep pause’ | pvc |
5 | drop fast fr. Squat | |
**************** | ||
15′ to: | Skill: | load prepare |
3x 1 | power clean | |
3x 1 | squat clean | |
3x 1 + 1 | squat clean + fr. Squat |
Treino do Dia
Heavy day – max load to: | ||
3 R.M. | Front squat (from clean) | Max. Load |
(Cap: 15′) | ||
Goal: ERR 9.5 to 10 |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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