Workout of the day
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
