workout of the day

January 24, 2018

 

CrossFit 

AMRAP 7:
Buy In: 100 Double Unders (scaled 200 su)
12 Front Squats 40kg-25kg
4 Burpee Box Jump Overs (scaled burpees)

rest 5 Minutes

AMRAP 7:
Buy In: 100 Double Unders
8 Front Squats 50kg-30kg
4 Burpee Box Jump Overs 

rest 5 Minutes

AMRAP 7:
Buy In: 100 Double Unders
4 Front Squats 60kg-40kg
4 Burpee Box Jump Overs 

 

Accesory work
Curl Burbell 5x5  rest:1'

 

Calisthenics

Tabata Core

 

Skill 

20'' x Front lever tuck      x3 rest:1'

10''x front lever one leg    //

6x negative pull down (da candela)  //

8x dragon flag        //

 

Pull up  5x8-6      rest:45''

Dip 5x10-8

Push up ring     5x12-10

Tiger Bar 5x4

 

 

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