Workout of the day

June 13, 2018

 

CrossFit

 

warm up

4 rnd not for time

20"x hp

5x dl

5x muscle clean

5x front squat 

 

Squat Clean 

 

4-4  @40%  rest 1'

2-2 @50%

Power clean (sc. 4x4 pc)

 

2-2 @40%  rest 1'

Down squat clean

2-2 @50% 

Hang squat clean (sc. 4x4 fs )

 

1 @60%  rest 1'

1 @70%

1 @80%

1 @90%

1 @100%

Squat clean ( sc. fs )

 

cash out 

shoulder press 4x4 @50% rest 1'

 

Calisthenics

 

frog stand 20"x3 rest 30"

tuck planche 20"x3 

pseudo planche 20"x3 

 

 

10-9-8-7-rest 20"-7-8-9-10 x2

t2b

pull up 

rest 3'

20-18-16-14-rest 20"-12-14-16-18 x2

sit up 

push up 

rest 3'

10-8-6-4-rest 20"-4-6-8-10 x2

dip 

hspu 

 

 

 

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