WOD CFRP 16/09

Postado por Coach Armando

Bom dia galera!!!

TÉCNICA

Snatch skills Warm Up x 2 séries (Snatch RDL, Snatch Pull, Snatch High Pull, Muscle Snatch, Overhead Squat, Snatch Push Press, Snatch Balance, Hang Power Snatch, Snatch - Cada movimento 2 vezes a cada série, usar apenas a barra vazia).

4x4reps Hang power snatch

Clean skills Warm Up x 2 séries (Clean RDL, Clean Pull, Clean High Pull, Muscle Clean,  Muscle Clean + Front Squat, Hang PowerClean, Clean - Cada movimento 2 vezes a cada série, usar apenas a barra vazia).

4x4reps Hang power clean + 1 jerk

• FITNESS
• 10′ AMRAP
• 20 Knees high/Canivete
• 10 KBS 16/12kg
• 20 Wall ball 16/12lbs
• 10 Pull up/Ring row

• PERFORMANCE
• 10′ AMRAP
• 50 Wall ball
• 40 KBS 24/16kg
• 30 T2B
• 20 Alternate pistols
• ……restante do tempo MAX de Muscle Ups ou C2B Pull Ups possíveis