Workout of the Day

November 21, 2018

 

 

CROSSFIT

 

3 rnd not for time

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk  @ 20 / 15

10 x kipp swing bar

8 x ring row

8 x knees push up

 

e2mom 10'

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk  

@ 65 % 1rm clean e jerk

 

" CINDY "

amrap 20'

5 x pull up

10 x push up

15 x squat

 

 

CALISTHENICS

 

prono plank + tenuta laterale

30'' + 30'' + 30'' x 4   rest 20''

dragon flag 6 x 3  rest 30''

 

skill planche rest 1'

 

frog stand 20'' x 3   ( scaled + int + adv )

pseudo planche 20'' x 3   ( scaled + int + adv )

tuck 20'' x 3       ( int. + adv. )                                     rest 1'

pseudo planche push up 6 x 3  ( int. + adv. )

straddle / full 10'' x 3       ( adv. )

 

pull up 3 cambi 8 x 4

tiger bar 6 x 4                             rest 30''

push up 3 cambi 12 x 4

squat 20 x 4

 

curl anelli 10 x 3  rest 1' 

 

 

 

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