Workout of the Day

November 29, 2017

 

 

CROSSFIT

 

specific warm up

3 rnd

2 x power clean + 4 x front squat + 4 x push press   rx 30 / 20 kg

10 x push up

10 x sit up

10 x air squat

 

CLEAN & JERK

e2mom 15'

1 x squat clean + 5 x split jerk 60%    1rm squat clean

2 x s.c. + 4 x s.j.   65%

3 x s.c. + 3 x s.j.   70%

4 x s.c. + 2 x s.j.   75%

5 x s.c. + 1 x s.j.   80%

6 x s.c.                 85%

 

 

CALISTHENICS

 

hollow position 1' x 4    rec 30''

superman  45'' x 4  

 

6 x pull up ring

6 x dip bar / ring

10 x push up              x 3    rec (1) 30''    rec (2)  45'' 

12 x affondi

 

tuck back lever 30'' x 4

tuck front lever 30'' x 4

to back to front ring 8 x 4               rec 45''

front lever loop band 20'' x 3

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