Workout of the day

September 26, 2018

 

CrossFit

 

3 rnd

10 knees push up 

10 sit up

10" hs

5 muscle snatch @20/15

5 ohs 

 

For time:

5 hspu

5 squat snatch @50/35 

10 hspu

10 power snatch @50/35 sc. @40/25

20 hspu 

20 ohs @50/35

40 dip 

40 push press @50/35

 

scaled: power snatch @40/25 ; hspu casetta/ hs isom 30"

 

cash out 

 

600 run 

 

Calisthenics

 

Hs pancia muro 30"x3 rest 30"

hs/hs libera 30"x3 

hs one arm max"x3 

 

Round

 

run                              200   200   200   200

knees parallele/t2b   20     20     20     20 

pull up                        20     15     10       5

push up                      40     30    20      10

french press               25      20    15       10 

pistols                         10      10    10       10 

 

 

 

 

 

 

 

 

 

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