Workout of the day

September 5, 2018

 

CrossFit

 

warm up 

3rnd nft

30" hp

10 good morning

10 back squat

5 push press btn 

 

Deadlift

 

6-6 (3" bottom posi.- 2" hang posi.- 2" final position)   @ 60/40  rest 1:30"

4-4 ( 2" bot. posi.- 2" hang posi. )  @ 80/50

2-2  ( 1" bot posi.) @ 100/60

 

Clean 

2+2 x3  @60%  rest 1:30"

squat clean + fs 

 

2+2 x3 @70% 

squat clean e jerk 

 

5x3 @50%  rest 1'

split jerk 

 

CALISTHENICS

 

tabata core 

 

m.u. 6 x 4                                 rec 1'

handstand push up 6 x 4     rec 45''

 

6 x pull up 3 cambi

6 x dip ring / bar         x 3   rec 45''

 

10 x push up 3 cambi

10 x french press          x 3    //

 

6 x pull down

8 x curl anelli              x 3     //

 

 

 

 

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