workout of the day

July 20, 2017

 

CROSSFIT

 

amrap 9'

8 x snatch dumbbell 

8 x box jump

 

amrap 9'

8 x clean ball           rx 9 / 6kg

10 x wide push up

 

amrap 9'

8 x lunges front rack         rx 40 / 25 kg

6 x ring pull up 

 

 

 

 

CALISTHENICS 

 

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4    x 2 set    rec 1'

hollow position + v-up

 

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2      x2 set             rec 1' 30''

pull-up + push up

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set               //

dip + french press

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set              //

reverse pull-up + dip one bar

 

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom

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