Workout of the day

June 15, 2018

 

CrossFit

 

warm up 

3rnd not for time

20x sit up

5x shoulder press 

5x split jerk 

 

Heavy Day 

 

Split Jerk

 

4-4 @40%  rest 1'

2-2 @50%

shoulder press 

 

3-3 @50%

2-2 @60%

split jerk 

 

1 @70%

1 @80%

1 @90%

1 @95%

1 @100%

split jerk 

 

cash out 

1k run(every 200m , max rep hspu )

 

Calisthenics

dragon flag max" isom x4 rest 20"

l-sit crunch db  10x 4 

 

back lever tuck 20"x3 rest 30"

to front to back lever 6x3 

pull down "start" max "x3 

 

max rep x4  mu/pull up   rest 40"

max rep push up diamond x4 

max rep hspu x4

 

pull up narrow 6x3 

push up in movimento 10x3

french press 6x3

 

squat 20+15" isom x4 rest 30"

 

 

 

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