Workout of the day

November 7, 2018

 

CrossFit

3rnd nft

30 su 

10 sit up 

5 fs @20/15

5 push press 

5 thruster 

10 knees push up 

 

For Time

Part A

From 0:00-10:00, perform:    

60 DU/100 SU  

10 Thrusters 

60 DU/100 SU

20 Thrusters 

60 DU/100 SU 

30 Thrusters 

 

Rest until 10:00

 

Part B

Then, from 10:00-20:00, perform 5 Rounds of:

30 DU/70 SU 

15 Push up hr 

 

@50/35  int @40/25  sc @30/15

( INT.  10-15-25 thrusters @40/25)

(SC. su 40,  5-10-20 thruster @30/15, knees push up)

 

Accessory

curl bar 6x4 rest 1'

 

Calisthenics

 

Circuito

hp 1'                    

prono plank 20"

hp 45"                       x3   rest 1'

prono plank 40"

hp 30"

prono plank 1'  

 

sc.          frog stand  20"x3 

sc+ int   pseudo planche 20"x3

int+adv  tuck planche max"x3          rest 20"

adv        straddle planche max"x3 

 

 

mu 4x3                rets 40"

pull up rev 4x3

pull up dx/sx  4x3

 

push up one arm  4x3

push up in avanti 6x3

push up jump  6x3

 

dip ring  4x3  

dip 2 box  12x3

tiger push 6x3  

 

pistols 12x4  

 

 

 

 

 

 

 

 

 

 

 

 

Please reload

Post in evidenza

Competitor o Classi?

January 5, 2019

1/2
Please reload

Post recenti

October 5, 2019

October 4, 2019

October 3, 2019

October 2, 2019

October 1, 2019

September 30, 2019

September 14, 2019

September 13, 2019

September 12, 2019

September 11, 2019

Please reload

Archivio
Please reload

Cerca per tag
Please reload

Seguici
  • Facebook Basic Square