Workout of the day

November 10, 2018

 

CrossFit

 

3rnd nft

20 sit up

1o sumo dl @20/15

10 push press 

 

Sumo deadlift  rest 1:30

10-10 @ 60%

8-8    @70%

 

Emom 25'

10 cal

10 t2b

6 sumo deadlift

10 push press db

2 rope climb

 

Calisthenics

 

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

 

sc                  tuck back+ tuck front lever  4x4              rest 30"

sc+int           one leg back lever+ one leg front lever 4x3 

int+ adv      straddle back lever max" x2

                    straddle front lever max"x2 

adv              full back lever max"x2

                   full front lever   max"x2 

 

 

4x muscle up + 4x hspu + 8 push up         x4          rest: 1'

4x dip + 6x tiger push + 8x french press //       //

4x narrow rev. l-sit pull up + 6x t2b + 10x sit up //   //

 

 

 

 

 

 

 

 

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