TREINO CROSS
TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– ⁠20 mobilidade quadril agachado
– ⁠10 homem aranha
1x
– 500m run
– ⁠21 wall ball
– ⁠
– ⁠400m run
– ⁠18 wall ball
– ⁠
– ⁠300m run
– ⁠15 wall ball
– ⁠
– ⁠200m run
– ⁠12 wall Blll
– ⁠
– ⁠100m run
– ⁠09 wall ball

TÉCNICA
2×5
– high pull
– ⁠power snatch
– ⁠over head squat

Emom 5’
– 02 snatch
– ⁠02 Hang snatch
– ⁠02 over head squat

WOD
AMRAP 11’
– 05 box jump
– ⁠snatch (1,2,3…)
– ⁠toes to bar (1,2,3…)
Rx 60/35 kg
In 50/25 kg
Sc 40/15 kg