Workout of the day

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

#boxaroma #calisthenics #streetwork #streetworkout #crossfit