Workout of the day

May 21, 2018

 

CrossFit

 

Warm up

3 rnd not for time

5x dl @20/15

5x pc

5x fs

5x split jerk 

 

Weightlifting

"Clean & Jerk"

(1+2) x2         @50%   rest 1'

dl+down squat clean

(1+2) x2            @60%

dl+hang squat clean 

2-2 x squat clean @70%

1-1 x squat clean @80%

Jerk

4-4  @50%   rest 1'

split jerk

2-2  @60%

split jerk 

 

Squat clean & Jerk    rest 1:30"

1-1 @70%

1-1 @80%

1 @85%

1 @90%

 

Accessory

"Tiger Blood"

3 RFT

10 Clean and Jerks @50/30

400 Meter Run

 

 

 

 

 

 

 

 

 

 

Calisthenics

 

tabata core mix 

prono plank one arm + crunch l-sit isom

 

hs 3 appoggi gambe divaricate  20"x3  rest 20"

hs faccia muro 30"x3 

hs libera/muro clap 4/6x3   rest 30"

 

mu/pull up  4x4       rest 40"

push up (2"-2"-1) 10x4 

dip bar/ring (2"-2"-1") 6x4 

 

2+2+2 x3 

pull up wide+pull up 2 cambi+pull up narrow

4+4+4 x3

push up wide+push up+push up diamond

2+2+2 x3 

dip bar+dip one bar+ dip bar

 

10+15" x4   rest 30"

air squat+squat isom 

 

 

 

 

   

 

 

 

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