Workout of the day

May 2, 2018

 

CrossFit

 

Warm up

3rnd not for time 

5x dl @20/15

5x pc @20/15

5 x good moring

5x back squat 

 

"Heavy Day"

Back Squat

 

10x 2  @50%    rets 1'

 

8  @70%

6  @80%

4  @85%

2  @90%

1  @95%

1  @97%

1  @100%

 

Accessory work

Curl bar 5x5  rest 1'

 

Calisthenics

 

Dragon flag 6x3 rest 30"

superman 30"x3

l-sit 20"x3

 

Hs 3 appoggi 30"x3  rest 30"

tuck front lever 30"x3

 

hs muro 30"x3

front lever one leg 20"x3

 

pull up + isom  6 + 10" x4  rest 1'

push up + isom 10+ 15"x4

dip + isom 6+ 10" x4 

 

pull up rev  10" + 6  x3

push up diamond 15" + 8 x3

french  press 10" + 6 x3 

 

600-400-200 x run

40-20-10 x lunges 

 

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January 5, 2019