Workout of the Day

August 10, 2018

 

 

CROSSFIT

 

3 rnd not for time

5 x dl

5 x muscle clean

5 x front squat

5 x shoulder press

 

" COMPLEX "    rest 1'

 

2 x down + 2 x hang + 2 x squat clean x 3 set      @ 40 / 25 kg

2 x push press + 2 x push jerk + 2x split jerk  x 3 set    @ 40 / 25 kg

 

" GRACE "

 

for time

30 x clean & jerk  @ 60 / 40 kg

 

 

CALISTHENICS

 

tabata core

 

frog stand 20'' x 3
tuck planche 20'' x 3
pseudo planche 20'' x 3                     rest 1'
pseudo planche push up 8 x 3

 

pull up cerchio 8 x 4
push up in movimento 14 x 4     rest 1'
tiger bar 6 x 4     

 

curl anelli 10 x 3
affondi 20 x 3              rest 30''

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