Workout of the day

July 27, 2018

 

CrossFit

 

1.

3rnd not for time

5x dl @20/15

5x power clean

5x push jerk 

5x power clean e jerk 

 

2.

Complex 

 

2+2 x 3   @50/35  rest 1'

dl+ down squat clean 

 

2+2 x3  @55/40

down squat clean + hang power clean 

 

2+2 x3  @60/45

hang squat clean + split jerk 

 

3x3  @70%

squat clean & jerk  

 

3.

 

For Time:

21-15-9

Clean & jerk @50/25

wall ball 

 

CALISTHENICS

 

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

 

m.u. 6 x 4

bulgarian dip / dip one arm 8 x 4                 rest 1'

push up in spinta 12 x 4 

 

pull up archer 6 x 3

dip 2 box 10 x 3                                 rest 45''

push up archer 12 x 3

 

 

 

 

 

 

 

 

 

 

 

 

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