Workout of the day

July 4, 2018

 

CrossFit 

 

warm up 

3 rnd not for time

5x dlsg @20/15

5x high pull sg

5x muscle snatch 

5x ohs 

 

"Squat SNATCH" 

 

Dlsg  3x3  @50%  rest 1'

 

complex 

 

hang squat snatch + snatch balance

(3+1) x3  @50%  

 

ohs 

3-3  @60%

2-2  @70%

 

Squat snatch 

 

1-1 @ 60%  rest 2'

1-1 @70%

1-1 @80%

1 @90%

1 @100%

 

cash out 

30 hspu 

 

 

Calisthenics

 

tabata core

 

human flag front  20"x3 rest  20"

front lever one leg 20"x3  

 

ring pull up 6x4    rest 40"

push up clap  10x4 

tiger push 8x4 

affondi jump 10x4 

 

pull up 2 cambi 6x3 

push up 2 cambi 8x3

french press box  6x3 

affondi db 10x3 

 

 

 

 

 

 

 

 

 

 

 

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