Workout of the day SPECIAL

September 30, 2017

SPECIAL WOD IN OCCASIONE DELLA FESTA DEL BOX!

 

CrossFit

TEAM OF 2

21-15-9 (you go, I go)

ttb 

dl  rx 70/50kg

wall ball 9/6

 

AMRAP 12' (you go, I go)

6x OHS rx50/30 kg scaled Front squat

8x kipp pull up

 

Calisthenics

tabata core 

L-sit + prono plank

 

4x Muscle up   x3    rest:1'

6x pull up narrow  x3   rest:45''

6x reverse l-sit narrow pull up  x3  //

 

10x push up archer  x3     //

10x tiger  push //

6x dip bar/ring  //

 

30''x handstand  x3  //

4x handstand push up (casetta) x3 //

30''x frog  x3 //

 

StreetWork

Tabata core

Round 1:

6xPull up

6x dip bar                   x3        r:30''  r2:1'

12x push up 3 cambi 

Round 2:

10x cal 

50x jr                     x3   //   //

10x ghd sit up

Round 3:

4x back squat  

12x lunges overhead ball     x3  //  //

6x push press

 

Weightlifting

Burgener warm up

2x dl deficit s.g.+ 2x muscle snatch    x3           rest:1'

2x down snatch + 2x snatch balance //   //

2x hang snatch + 2x push press b.t.n.   //  //

2x snatch + 2x ohs  //   // 

 

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