Workout of the day

November 8, 2018

 

CrossFit 

 

3 rnd nft

10 sit up 

10 dl @20/15

10 squat

10 swing bar

 

Amrap  7'

7 Deadlift @70/35 @50/25 @40/20

7 Box Jump  sc steps

7 Air squat  

 

rest 3'

 

AMRAP  7'

7 Pull-Ups

7 Toes-to-Bars  int ktc  sc kte

7 Push-Ups

 

rest 3'

 

Amrap 7'

7 america swing

7 db snatch

7 high pull kb  

( int tutto 5 rep  sc. tutto 3 rep)

 

Calisthenics

 

hp 40"x4 rest 20"

superman 20"x4

 

sc.+int.     hf front  20"x3   rest 20"
int+adv.   hf lat 20"x3
adv.          hf front to lat 4x3 

 

(10+6)x4  cal+pull up   rest 30"

(60+10)x4  su+push up 

(10+8)x4  cal+dip

 

pull up wide 4x3

push up wide 8x3

french press 6x3

 

6x rope climb 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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