Boa Tarde Pessoal,
WOD 74 – Pré RETORNO
Técnica do Dia – Skills Wods
| 20 | back scorpion | |
| 45/45” | samson stretch | |
| 10 | swan | |
| 10/10 | sldl stretching | |
| – 2 rounds: | ||
| 5 | snatch high pull | |
| 5 | power snatch | |
| ***** | ||
| 1+1+3 | kb dead sn. H. pull + 1 dead sn + 3 snatch | kb |
| ****** | ||
| 10′ | snatch high pull + power snatch | livre |
Treino do Dia
| – Every 2′, do it (for 10′ = 5x): | ||
| 1 | snatch high pull | 70% da maior carga |
| + | de p. snatch | |
| 3 | power snatch | semana passada |
| (time: 10′) | ||
| (ERR: 7.5) | ||
| ****** | ************************* | |
| – 6 rounds (both sides): every 2′, do: | ||
| 1+1+3 | 1 kb dead snatch high pull + 1 dead snatch + | |
| 3 kb snatch (each side) | ||
| (Time: 12′) | ||
*Cool down:
| kneeling hamstring stretch |
| shoulder blader + triceps stretch |
| quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com