Workout of the day

October 17, 2018

 

CrossFit

 

3 rnd nft 

10 sit up 

5 power clean @20/15

5 fs 

10 knees push up 

 

4 Rounds for Time/ scaled 2 rnd

 

10 Squat Cleans @50/35

15 Burpees Over the Bar

400 run 

 

Time Cap: 18'

 

( int. @40/25, sc. power clean @30/20, push up ) 

 

acc. 

curl db 8x4 rest 1'

 

 

Calisthenics

 

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4    x 2 set    rec 1'

hollow position + v-up

 

sc.           tuck back lever  20"x3               rest 20"

sc.+ int   back lever one leg 20"x3 

int+ adv straddle back lever max"x2 

adv.  full back lever max"x2 

 

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2      x2 set             rec 1' 30''

pull-up + push up

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set               //

dip + french press

 

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set              //

reverse pull-up + dip one bar

 

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom

 

 

 

 

 

 

 

 

 

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