workout of hte day

February 16, 2018

 

CrossFit

Metcon (Time)

4 rds
20 Hang Power clean  @40/25
10 Burpee Box Jump Overs 

5  Reverse pull up

 

heavy Clean

Squat Clean 4-4-3-3-2-2-1   rest:1'

 

Calisthenics
tabata core

30'' x frog
15' x tuck planche                             x3   rest 30''
30'' x planche sbilanciamento
15'' x loop band planche

 

4 x archer pull up       x3    rest:1'
6x pull up dx-sx                 //
6x reverse l-sit narrow pull up    //
6x chest roll dip  //
12x push up archer  //
20x squat  //
10x pistols  //

 

 

 

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