Workout of the Day


CROSSFIT

for time

27 - 21 - 15 - 9 complex

1. ( 27 )

11 x power snatch + 9 x ohs + 7 x squat snatch rx 50 / 30 kg

11 x kipping pull up + 9 x c2b oull up + 7 x strict pull up ( scaled kipp pull up )

15 x american swing + 12 x burpees

2. ( 21 )

9 x p.s. + 7 x ohs + 5 x s.s. //

9 x kip. pull up + 7 x c2b pull up + 5 x strict pull up

12 x american swing + 9 x burpees

3. ( 15 )

7 x p.s. + 5 x ohs + 3 x s.s. //

7 x kipp. pull up + 5 x c2b pull up + 3 x strict pull up

9 x american swing + 6 x burpees

4. ( 9 )

5 x p.s. + 3 x ohs + 1 x s.s. //

5 x kipp. pull up + 3 x c2b pull up + 1 x strict pull up

6 x american swing + 3 x burpees

CALISTHENICS

h.p. 30'' + 10 x albanesi x 4 rest 20''

superman 30'' x 3

hs 3 appogi 20'' x 3

hs pancia al muro 20'' x 3

hs libero/ schiena al muro max'' x 3 rest 30''

hspu 6 x 3

rnd

40 x pull up

50 x dip

60 x push up

70 x squat

alternated grip


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