Workout of the Day


CROSSFIT

3 rnd not for time

10 x calorie

8 x ball thruster

5 x power snatch + 5 x ohs + 2 x squat snatch @ 20 / 15

8 x knees push up

3 rnd for time

1° RND

15 x wall ball @ 9 / 6

10 x power snatch @ 40 / 25

15 x wall ball

8 x ohs //

15 x wall ball

6 x squat snatch //

2° RND

15 x kett swing

8 x power snatch @ 45 / 30

15 x kett swing

6 x ohs //

15 x kett swing

4 x squat snatch //

3° RND

15 x burpees

6 x power snatch @ 50 / 35

15 x burpees

4 x ohs //

15 x burpees

2 x squat snatch //

( int . rnd1 30 / 20 - rnd2 35 / 25 - rnd3 40 / 30 kg )

( scaled rnd1 20 / 15 - rnd 2 25 / 20 - rnd 3 30 / 25 kg )

( int. rep w.b. , k.s. , brp : 10 rep - scaled 8 rep )

"accessory"

curl bar 10 x 3 rest 1'

CALSTHENICS

core : accumulate

3' h.p.

2' l-sit

20 x strict t2b

skill front squat rest 1'

tuck 20'' x 3

one leg 10'' + 10'' x 3 ( int. - adv. )

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

ice cream 6 x 3

pull down 6 x 3

" zavorrato "

pull up 8 x 4

dip 8 x 4 rest 1'

push up deficit 15 x 4

gradoni + peso 16 x 4 rest 1'

french press 10 x 3 rest 30''


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