workout of the day

November 28, 2018

 

CrossFit

 

3rnd nft

40 jumping jack 

10 fs @20/15

10 shoulder press

10 knees push up 

 

Ft

floor bench press 

12-12      @60%   rest 1'

10-10     @70% 

 

Db shoulder press

10-10  

8-8    

 

"DEATH BY"

 

Front squat @40/25 ( int 30/20 sc 20/15)

"Start from  4 rep"

 

acc 

100 x sit up (int 80-sc 50)

 

Calisthenics

 

 

hollow position 45'' x 3       rest 20''

dragon flag 6 x 3                 rest 30''

iperex 15 x 4                         rest 20''

 

 (sc+int+adv)   20"x3     rest 20"

(sc+int+adv) pseudo planche 20"x3 

(int+adv) tuck planche 10"x3 

(adv) tuck planche push up7 straddle planche  max x3 

 

 

" zavorrato "

pull up 5 x 5

dip 5 x 5                  rest 1'

push up 12 x 5

 

6 rope climb leg less

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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