Bom dia Pessoal,
WOD 41 – 2021
Técnica do Dia – Skills Wods
| PVC Mobility | 2′ | |
| 15 | Pass through PVC | |
| 30” / 30” | Rot int / ext PVC | |
| 10/10 | Legs Swings PVC | |
| link | Burgner Warm up | PVC / Bar |
| 1 rd PVC | 2 rds Bar | |
| 3 | Down and Up | |
| 3 | Elbowns High and Outsite | |
| 3 | Muscle Snatch | |
| 3 | Snatch Land | |
| 3 | Snatch Drop | |
| 3 | Hang Power Snatch | |
| ****** | ****** | ****** |
| Snatch Build Up | 10′ | |
| Singles | Test and Prepare | Loads |
Treino do Dia
| 4 rounds, each for time and Load | ||
| Snatch Speed Triple Testing | ||
| 1 | Snatch | 25/30 |
| 1 | Snatch | 27/35 |
| 1 | Snatch | 30/40 |
| Every 2′ + Rest 2′ | 35 / 45 | |
| 37/ 50 | ||
| Total Cap: 16′ | 40 / 55 | |
| PSE: 17 | ||
| PACE: Send | 45 / 60 | |
| Goal: AFAP | 47/ 65 | |
| 50 / 70 | ||
| Games Event 2020 | ||
| 55 / 75 | ||
| 57 / 80 | ||
| 60 / 85 | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
10 sets |
| 30” MAX | |
| Handstand Push up | |
| rest 1’00 |
Stamina 1 |
12 sets for distance |
| 150m | ROW Fast |
| 150m | Row slow |
Skill 1 |
EMOM 10′ |
| 3-6 | Bar Muscle up |
| or | |
| C2B | |
| or | |
| Pull up |
Stamina 2 |
5 rounds of |
| 0,6 miles | bike |
| rest 2′ |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)