Workout of the day


CROSSFIT

3 rnd not for time

10 x deadlift s.g.

10 x high pull

10 x muscle snatch

10 x drop snatch

10 x ohs

" snatch complex "

1 x dlsg + 2 x down squat snatch + 3 x snatch balance x 3 rest 1' @ 65%

1 x dlsg + 2 x hang squat snatch + 3 x ohs x 3 rest 1' @ 70%

squat snatch 3 x 3 @ 80% rest 2'

" Accessory Work "

bar up floor snatch grip 10 x 3 rest 1'

shrugs db 10 x 3 //

CALITHENICS

h.p. + v-up 20'' + 10 - 15'' + 8 - 10'' + 6 x 3 rec 30''

arco lombare 20'' x 4 rest 15''

6 x pull up 8 x dip 10 x push up x 4 rest (1) 15'' rest(2) 1' 10 x pistols

frog stand 20''x 3

push up in spinta 8 x 3 pseudo planche 30'' x 3 tuck planche 20'' x 3 rest 1' full planche loop band 20'' x 3


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