Workout of the Day


CROSSFIT

warm up

2 rnd n.f.t.

5 x dlsg @ 20 / 15 kg

5 x down finish

5 x muscle snatch

5 x ohs

5 x drop snatch

" weightlifting "

drop snatch 4 x 4 @ 40 / 20 kg rest 1'

dlsg 4 x 4 @ 70% rest 1'

" squat snatch "

for time

10 x squat snatch @ 30 / 15 kg

8 x squat snatch @ 35 / 20 kg

6 x squat snatch @ 40 / 25 kg

4 x squat snatch @ 45 / 30 kg

2 x squar snatch @ 50 / 35 kg

1 x squat snatch @ 55 / 40 kg

CALISTHENICS

l-sit parallele 20'' x 4

ttb 6 x 3 rest 30''

m.u. 6 x 4 rest 1'

pull up 3 cambi 6 x 4

bulgarian dip 6 x 4

dip 2 box 10 x 4 rest 45''

push up deficit 10 x 4

push up 3 cambi 12 x 4

curl bar 10 x 3 rest 1'


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