Workout of the day

April 9, 2018

 

CrossFit

 

Warm up: 

3Rnd not for time 

300x run

10x ohs

10x t2b

 

Wheightlifting:

Complex

2RND

5+2+6  rest 1' @30/15 (sc. dlsg+high pull sg+ muscle snatch)

snatch pull+pull squat snatch+snatch balance

2RND

1+2+1   @50/35 (sc. ps+ push press btn+ohs)

down squat snatch+ohs+hang squat snatch

2RND

1+2  @60/40  (sc. 3x2 ohs)

hang squat snatch+ ohs

1x4 (sc. snatch balance)

squat snatch 

 

FT

21-15-9 

pull up

60/180 x du/su

 

Calisthenics

v-up 15x4 rest 30"

superman 30"x4

 

frog stand 30"x3  rest 30"

hs muro 30"x3

hs libera 30"x3

 

pull up + hspu ( sc. casetta) 6+4x4 rest 40"

push up + air squat 10+15x4

dip+ run  6+ 200x4

 

pull up dx/sx 6x3 

push up 2 cambi 8x3

french press 6x3

 

 

 

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