Workout of the Day


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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