Workout of the day

March 13, 2017

 

CrossFit 

 

Amrap 5' 

 

10x sit up 

20x du

 

(17.3)

 

FT       T.C: 8'

3RFT

6x C2B

6x snatch (db snatch)  rx 20/15

3RFT

7x C2B

5x snatch (db snatch) rx 30/20

FT       T.C.  8'-12'

3RFT

8xC2B

4x snatch (db snatch) rx 40/25

FT       T.C. 12'-16'

3RFT

9x C2B

3x snatch rx 50/30

FT       T.C. 16'-20'

3RFT

10x C2B

2x snatch rx 55/32

FT        T.C. 20'-24'

3RFT 

11x C2B

1x snatch 60/35 

 

Calisthenics

 

Tabata core

 

MU               4   x4   circuito rec 40"

dip one bar 4 

 

pull up wide  10 

tiger cross      8  x 4 

 

pull up narrow 6

dip ring              4 x 3  

 

push up  15x 4               rec 35"

push up diamond 12x 4 

 

front lever one leg  10"x 4 

 

 

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