Workout of the day

May 23, 2018

 

CrossFit

 

Heavy Day

3 rnd not for time

400-200-100x run

10x fs @20/15

10x good moorning @20/15

10x ohs @20/15

 

Front squat 

10 @60%   rest 2'

8  @70%

6  80%

4  90%

2  95%

 

Overhead Squat  rest 2'

4-4  @70%

2-2  @80%

1-1 @90%

 

Curl bar  5x5  rest 1'

 

Calisthenics

 

hp  40"x4  rest 30"

dragon flag wide  4x4 

plank laterale 30"x3 

 

tuck planche max"x3  rest 30"

front one leg negativa 4x3 

to dip one bar to front lever tuck max"x 3 

 

pull up ring   6x4 rest 40"

push up jump  burbell 8x4 

tiger cross 6x4 

 

pull up narrow 6x3

200 x run

 

push up 10x3

100x su

 

french press 6x3

pistols  10x3 

 

 

 

 

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