Workout of the day

August 22, 2018

 

CrossFit

warm up 

3 rnd not for time

5x dl @20/15

5x pc

5x shoulder press 

20"x hs 

 

Squat Clean & Jerk 

Complex

2+2 x3 @50%  rest 1'

clean pull + down power clean 

 

2+2 x3 @60%

hang squat clean+ push jerk  

 

2 x3 @70%

squat clean 2"on the ground 

 

2+2x3 @50%

pc + split jerk 

 

10' to find 1 rm squat clena & jerk 

 

Calisthenics

 

Calisthenics

l-sit terra 20"x3  rest 20"

l-sit to front bar 4/6x3  

tuck planche max"x3 

back lever one leg max"x3

hs libera max"x3

 

 

Round 1  Tc 10'

20/30x mu/pull up

80x push up

40x dip

rest  2'

Round 2   Tc 3'

3/6x mu/pull up

20x push up

10xdip 

rest 1:30

Round 3   tc 10'

15/20x mu/pull up

60x push up

30x dip 

 

 

 

 

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