Workout of the Day

CROSSFIT

warm up

2 rnd @ 20 / 15 kg

5 x dl

2 x down squat clean + 2 x hang squat clean + 2 x squat clean

5 x front squat

2 x push press + 2 x push jerk + 2 x split jerk

" complex "

2 x down squat clean + 2 x front squat + 2 x push press x 3 @ 60 %

2 x hang squat clean + 2 x front squat + 2 x push jerk x 3 @ 70 %

2 x squat clean + 2 x front squat + 2 x split jerk x 3 @ 75 %

emom 6'

5 x clean e jerk @ 60 / 40 kg

( intermediate ) @ 50 / 30 kg

( scaled ) @ 40 / 25 kg

CALISTHENICS

h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2

hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20''

dragon flag 4 x 3 rest 30''

6 x pull up + 10'' x isom + 4 x pull up x 4

6 x dip + 10'' x isom + 4 x dip x 4 rest 1'

10 x push up + 10'' x isom + 6 x push up x 4

6 x pull up dx / sx

6 x dip ring x 4 a circuito

10 x push up deficit

curl ring 10 x 3 rest 30''

pistols 12 x 5 rest 1'