workout of the day

March 26, 2018

 

CrossFit

18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.

Women use 65 lb.

 

Weightlifting

Clean & Jerk skill

6-6-4-4-2-2  x Squat Clean & Jerk

 

Calisthenics

 

Round 

 

kte                     40  10  30  10

hp                        1'  40"  1'  40"

 

30'' x handstand casetta

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

30'' x handstand 3 appoggi

 

pull up                20  5  20  5

push up             40  10  40  10 

dip                        30  10  30  10  

squat                 40  15  40  15  

pistols               30  20  30  20  

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