Workout of the day

November 13, 2017

 

CrossFit

 

"Snatch day"

Tabata core  

roll up + bar floor s. grip

 

Muscle snatch  

2x m.s. +2x ohs x3 rest 1'   Rx 40/20 

 

Power snatch 

3x ps + 3x sb x3 rest 1'  Rx 50/25

 

Squat snatch 

3x down squat snatch x3   rest 1'   Rx 70%  of 1 rm 

2x hang squat snatch x3   Rx 80%

1x squat snatch x4   Rx 1 rm  90/100%

 

Calisthenics

 

Tabata core 

l-sit + v-up

 

Mu  6x4                rest 45"

pull up narrow  6x3 

pull up rev. 20"x3 

 

push up one arm 8x4

push up diamond 10x3

push up in avanti 10x3 

 

tiger cross 6x4 

french press 8x3 

hs 30"x3 

 

 

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