workout of the day

November 2, 2017

 

CrossFit

Skills 10' 

-Snatch

Metcon (Time)

Teams of 3
150 Cal. Row/ a.bike
90 1xsnatch(only one)  + ohs  40-25 kg
120 Cal. Row/ a. bike
60 power snatch rx40-25 kg
90 Cal. Row/ bike
30 snatch rx 40-25kg

 

Calisthenics

10-8-6-4-2

ttb + superman 

 

4x Muscle up + 6x push up   x3 rest:45''

4x pull up clap + 6x push up clap  // 

4x pull up' dx-sx + 6x archer push up  //

6x dip bar + 6x tiger push  // 

12x air squat + 10x lunges // 

6x pistols + 6x squat jump // 

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