workout of the day

March 23, 2018

 

CrossFit

 

Heavy Day

5x Good morning  @20/15

5x dlsg

5x snatch pull

5x snatch balance 

5x ohs

 

Squat Snatch

Ft complex    

 

(1+1)x2  dlsg+ hip squat snatch

(1+1)x2 snatch pull + hang squat snatch

(1+1)x2  squat snatch +ohs

 

find 1 Rm squat snatch   TC 15'

 

Calisthenics

l-sit terra 20"x3  rest 20"

l-sit to front bar 4/6x3  

tuck planche max"x3 

back lever one leg max"x3

hs libera max"x3

german 10"x4

 

Round 1  Tc 10'

20/30x mu/pull up

80x push up

40x dip

rest  2'

Round 2   Tc 3'

3/6x mu/pull up

20x push up

10xdip 

rest 1:30

Round 3   tc 10'

15/20x mu/pull up

60x push up

30x dip 

 

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