Workout of the Day

CROSSFIT

" heavy "

deadlift rest 1'30''

4 x 70 %

3 x 80 %

2 x 85 % ( scaled 5 x 5 set )

1 x 90 %

1 x 100 %

push press rest 1'

4 - 4 70 %

2 - 2 80 % ( scaled 4 x 3 set )

accumulate 90 d.u. / 180 x s.u.

(30 x d.u/ 60 x s.u. , overhead lunges @ 40 / 25 kg 12 rep, 3 set. every 30 x d.u. / 60 x s.u. )

CALISTHENICS

45'' x hollow position + 10 x oscillazioni x 4 rest 20'' 30'' x superman + 10 x iperex x 3

tuck back lever 20'' x 3 to back to front ring 6 x 3 one leg back lever 20'' x 3

pull up clap 6 x 4 hspu 6 x 4 rest 45'' push up clap 8 x 4

pull up narrow 6 x 3 dip ring / bar 8 x 3 rest 30'' push up archer 10 x 3

squat jump 12 x 4 rest 30''