Workout of the Day

July 17, 2018

 

 

CROSSFIT

 

warm up

2rnd not for time

5 x dlsg                   @ 20 / 15

5 x high pull

5 x muscle snatch

5 x ohs

 

e2mom 8'

2 x dlsg + 2 x down squat snatch + 2 x ohs   

@ 40 / 25 kg

 

rest 3'

 

e2mom 8'

2 x deadlift + 2 x hang squat snatch + 2 x snatch balance

@ 50 / 30 kg

 

rest 3'

 

e2mom 8'

3 x squat snatch  @ 55 / 35 kg

 

accessory work 

bar up floor s.g.  6 x 3 set   rest 1'

 

 

CALISTHENICS

prono plank 1' x 3  rest 20''

dragon flag 6 x 4  rest 30''

 

pseudo planche 20'' x 3

tuck planche 20'' x 3

pseudo planche push up 8 x 3      rest 1'

loop band planche max'' x 3 

 

pull up archer  6 x 4

tiger bar 6 x 4                     rest 45''

push up clap 10 x 4

 

french press 12 x 3

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