workout of the day

January 3, 2018

 

CrossFit

Metcon (Time)

21-15-9
Pull Up
HSPU (scaled hspu casetta)

 

Weightlifting

Squat Clean & Jerk split

8-8-6-6-4-4-2-2    rest:1' 

(scaled 1° cj 10-10-10-10-8-8-8-8 scaled 2° front squat 8-8-6-6-4-4-2-2)

 

Calisthenics

tabata core

 

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx                 //

6x reverse narrow pull up    //

6x bar dip  //

12x push up archer  //

20x squat  //

10x pistols  //

 

30'' x handstand casetta

30'' x handstand pancia al muro                x3   rest 30''

30'' x handstand 3 appoggi

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