workout of hte day

February 12, 2018

 

 

CrossFit

3 Rounds:
AMRAP 3: Wall Ball @9/6
AMRAP 2: Power Snatch @40/25
AMRAP 1: Pull-ups
Rest 2:00

 

Accessory work

30x shoulder press one arm kb/db

30x right row one arm(l&r)

 

Calisthenics

30'' x Hs 3 appoggi    x3  rest:30''

30''x Hs casetta one leg //   //

30''x hs faccia al  muro //  //

30''x hs libera o talloni al muro //  //

 

2x Muscle Up + 4x dip one bar + 2 Pull up      x 3   rest:1'

Strength (Zavorrato) 
Pull up  5x5      rest:1'
Dip Bar 5x5
Push up deficit  5x10

 

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