Workout of the Day

September 27, 2017

 

 

CROSSFIT

 

" HEAVY DAY "

2 + 2 x 3 set   ( 80 % 1rm snatch )

1 + 2 x 3 set   ( 85 %  1rm snatch )

sqaut snatch + snatch balance 

 

amrap 10'

15 x d.u. / 40 x j.r.

12 x sit up 

10 x wall ball    rx 9 / 6 kg

8 x kipp ring pull up

 

 

 

CALISTHENICS

 

15' x l-sit bar + 8 x ttb  x 4            rec 30''

superman 30'' x 4                    

 

6 x pull up

6 x dip

10 x push up              x 3      rec (1) 20''      rec (2) 45''

12 x squat

 

frog stand 20'' x 3

handstand 3 appoggi 20'' x 4                                                      rec 45''

handstand pancia al muro 20'' x 4

handstand push up schiena al muro/ casetta  6 x 3  

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