Workout of the Day

CROSSFIT

" HEAVY DAY "

Split Jerk

6 - 6 - 4 - 4 - 2 - 2

( scaled 8 x 5 set )

Metcon ( time )

for time t.c. 20'

50 x d.u. / 150 x s.u.

30 x pull up

50 x d.u. / 150 x s.u.

30 x power clean rx 50 / 30 kg

50 x d.u. / 150 x s.u.

30 x box jump ( scaled staps )

CALISTHENICS

30'' x hollow position + 6 x k.t.e. x 4 rec 30''

muscle up 6 x 4

dip ring 6 x 4 rec 1'

push up in spinta 10 x 4

pistols 10 x 4

pull up ring 6 x 3

dip 2 box 12 x 3

push up 15 x 3 rec 40''

ice cream 6 x 3

french press 8 x 3