Workout of the day

July 2, 2018

 

 

CrossFit

warm up

3rnd not for time

5x dl

5x fs

5x muscle clean

5x shoulder press

 

15' skill

clean e jerk 

 

Power Hour  t.c. 30'

For Time:

50 Clean and Jerks @50/30

5x t2b every minute 

 

 

Calisthenics

 

core 

30"x hp + 10x v-up  rest 10"

45"x hp + 6x v-up  rest 20"    x3 

1'x hp + 4x v-up rest 30"

 

hs faccia muro 20"x3  rest 20"

hs libera 20"x3 

 

mu 4x4 rest 40"

push up (2"-1"-2") 10x4

dip ring 6x4 

 

pull up rev 6x3 

push up diamond 8x3 

hspu 6x3 

 

200m xrun + 20 air squat x4 

 

 

 

 

 

 

 

 

 

 

 

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January 5, 2019

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