workout of the day

November 3, 2017

 

 

CrossFit

METCON

9min AMRAP

30 du (su raddoppia)
3 muscle up/ pull up
6o du (su raddoppia)
6 muscle up/ pull up
9o du (su raddoppia)
9 muscle up/ pull up

repeat 

 

3 sets
1 Power clean + 1 push jerk     rx50kg/35kg     rest: 1'

 

3 sets
1 clean + 1 split jerk   rx50kg/35kg     rest: 1'

 

3 sets

1x Clean pulls rx110% of 1RM clean and jerk  rest:1'
 

Calisthenics

tabata core

 

4-6 x Muscle up/pull up  x3   rest:1'

 

5x5 pull up (se possibile zavorrato)        rest:1'

5x5 dip bar (se possibile zavorrato)

5x10 push up (se possibile zavorrato) 

 

20''x back lever tuck

1'x prono plank              x3  rest:1' 

30''x superman  

 

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