TREINO CROSS QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 20 rotação tórax 4 apoios
– 20 mobilidade quadril ajoelhado
AMRAP 5’
– 04 SHOUTTLE run (5m)
– 06 swing
– 08 wall ball
TÉCNICA
SNATCH
2x
– pull snatch
– high pull snatch
2x
– Hang muscle snatch
– Hang power snatch
– hang squat snatch
Emom 5’
– 05 Hang snatch
WOD
For time – cap 15’
6x
– 02 mu/04 pull up
– 04 squat clean
– 30/60 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg