Bom dia Pessoal,
WOD 28 – 2021
Técnica do Dia – Skills Wods
| 10/10 | Back Scorpion | |
| 10/10 | Iron Cross | |
| 10 | Roll up and Roll over | |
| Amrap 10′ | For quality | |
| 30 | Single under/ DU | |
| 3 | Clean and Jerk | 25 / 40 kg |
| 3 / 3 | Rope Row | |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Build Up | Clean and Jerk | |
| On 10′ Clock work | ||
| 3 sets of 1 Rep | For Quality | |
| W – Load | 35 – 45 – 55 kg | |
| M – Load | 50 – 70 – 84 kg |
Treino do Dia
| 5 – 4 – 3 – 2 – 1 rep each | ||
| Rope Climb | ||
| Clean and Jerk | ||
| W – Load | 40 – 45 – 50 – 55- 60 kg | |
| M – Load | 60 – 67 – 75 – 84 – 90 kg | |
| 2011 Rope-Clean Event | ||
| Time Cap: 15′ | ||
| PSE: 16 | ||
| PACE: Reach | ||
| Goal: Good Singles | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)