Workout of the day

November 5, 2018

 

CrossFit

 

3nr nft

10 t2b

5 fs @20/15

5 shoulder press btn

5 ohs

10 swing bar 

 

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

OHS    

1-2-3-4-5-6-7-8-9-10 reps of:

C2B

( Rx 50/35  Int. 40/25  Sc. 30/15)

 

INT.

10-9-8-7-6-5-4-3-2-1 reps of:

FS   @50/35 @40/25

1-2-3-4-5-6-7-8-9-10 reps of:

PULL UP 

 

SC.

10-8-6-4-2

FS  @40/25

2-4-6-8-10

Pull up 

 

rest3'

 

Ft

30-20-10

sit up

swing kb 

 

Calisthenics

 

l-sit 20"x4  rest 20"

albanesi 10x4

 

sc.            tuck front lev. 20"x3  rest 20"

sc.            tuck ice cream 6x2

sc.+ int    front lev. one leg  20"x3

int           ice cream one leg  4x2

int+adv  straddle front lev. 10"x3

adv.         l-sit to front lev. 4x2

adv         full front mx"x3            

 

pull up rev. isom 20"x3  rest 40"

push up diamond isom 20"x3

dip isom 20"x3

 

pull up narrow max x3 

push up in avanti max x3

hspu max x3 

 

(10+10)x4

air squat+ jump lunges 

 

 

 

 

 

 

 

 

 

 

 

 

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