Workout of the day

September 24, 2018

 

CrossFit

 

2rnd n.t.

5 dl @20/15

5 p.c.

5 fs

5 shoulder press

 

FT

5 Rounds of:

1 Power Clean @60/35 

3 Hang Squat Clean  @60/35    sc. Front squat

2 Jerks @60/35  sc. Push press

200 run

 

2 minute Rest

 

Then, 5 Rounds of:

1 Power Clean @60/35

3 Hang Squat Clean @60/35

2 Jerks @60/35

200 run

(intermedio: @50/30) (scaled: @40/25)

 

cash out 

21-15-9

sit up 

du

 

Calisthenics

 

45'' x hollow position + 10 x oscillazioni x 3   rest 20''

l-sit to t2b          8x3 
30'' x superman + 10 x iperex  x 3 

 

tuck back lever 20'' x 3 
to back to front bar  10"+ 10" x 3
one leg back lever  20'' x 3

 

pull up clap 6 x 4
hspu 6 x 4                      rest 40"
push up clap 8 x 4

 

pull up narrow 6 x 3
dip ring / bar  8 x 3               rest 30''
push up archer 10 x 3

 

squat jump 12 x 4              rest 30''

 

 

 

 

 

 

 

 

 

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