Workout of the Day

CROSSFIT

worm up

3 rnd not for time

5 x deadlift @ 20 / 15

5 x muscle clean

5 x front squat

5 x split jerk

" heavy clean squat clean & jerk "

squat clean & jerk

3 - 3 @ 80 % ( scaled 5 x 5 )

2 - 2 @ 90 %

1 - 1 -1 @ 95% - 100 % - 102 %

" barbell cycling "

emom 10'

3 x clean & jerk @ 50 / 30 kg

CALISTHENICS

45'' x hollow position + 6 x albanesi x 4 rest 30''

30'' x superman + 10 x iperex x 3 rest 20''

tuck front lever 20'' x 3

one leg front lever 20'' x 3

candela to front ring 6 x 3 rest 1'

pull down 6 x 3

ace cream 6 x 3

round

50 x pull up

50 x dip

80 x push up ( alternated grip )

80 x air squat