Workout of the day

November 9, 2018

 

CrossFit

 

3rnd nft

10 ktc

10" hs

5 fs @20/15

 

For Time

20 Hspu  (int v-push up sc casetta)

10 power clean @50/35 int 40/25 sc 30/20

30 dip

10 power clean

40 lunges oh db

10 power clean

50 squat 

10 power clean

( sc 10-5-15-5-20-5-25-5)

 

acc 

french press db 12x4 rest 1'

 

Calisthenics

 

l-sit terra 20"x3  rest 20"

l-sit to front bar 4/6x3

  

sc.             ns 3 appoggi 20"x3 

sc. +int.     hs pancia muro  20"x3 rest 20"
int+adv     hs talloni muro 20"x3 
adv.           hs libera max"x3            

 

Round 1  Tc 10'

20/30x mu/pull up

80x push up

40x dip

 

rest  2'

 

Round 2   Tc 3'

3/6x mu/pull up

20x push up

10xdip 

 

rest 1:30

 

Round 3   tc 10'

15/20x mu/pull up

60x push up

30x dip 

 

 

 

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