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