Workout of the Day


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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