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

#boxaroma #calisthenics #streetwork #streetworkout

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