TREINO CROSSFIT SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
– 20 mobilidade quadril ajoelhado
1x
– 50 burpees over the bar
TÉCNICA
CLEAN IN JERK
2×5
– Hang muscle clean
– Hang power clean
– Hang squat clean
2×5
– shoulder press
– push press
– push in jerk
Emom 5’
– 05 clean in jerk
WOD
AMRAP 15’
– 06 hspu
– 06 toes to bar
– 06 squat clean
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg