Workout of the day

December 9, 2017

 

CrossFit

 

Skill Snatch 

- Snatch Balance

- Power Snatch

- Squat Snatch

 

Ft 

3x sb + 2x ps +1 ss x2  rx 40/20  rest 1'

1xsb+3xps+2xss x2   rx 50/25

2xps 3xss x2   rx 55/30

1x ss x5  

 

20x wall climb 

 

Calisthenics

 

Tabata core

 

pull up wide + pull up narrow  3+3 x4 rest 40"

push up wide+push up diamond  6+6 x4

dip+ dip one bar 4+4 x4

 

pull up max rep x3  2-1-2

push up max rep x3 3-2-3

french press max rep x3 2-2-2

 

german isom 20"x3 rest 30"

hs one arm   max" x3 

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