WOD

December 17, 2018

 

CrossFit

 

2rnft

20" hp

5 dl  @20/15

5 fs

5 thruster

5 power snatch 

 

DL  rest 1'

8-8    @60%

6-6    @70%

 

For Time

18-15-12-9-6-3 reps of:

Thrusters @40/30

Power snatches @40/25

Pull up 

(int 30/20 sc 20/15)

(int 15-12-9-6-3 sc 12-9-6-3)

 

 

Calisthenics

 

h.p. 30'' + 10 x albanesi x 4    rest 20''
superman 30'' x 3 

 

hs 3 appoggi 20''  x 3
hs pancia al muro  20'' x 3

hs schiena al muro 30" x 3          rest 30''
hs libera  max"x3 

 

pull up clap 6 x 3
hspu 6 x 3                     rest 45''
push up clap 8 x 3

 

pull up narrow 6 x 3
dip ring / bar  8 x 3               rest 30''
push up archer 10 x 3

 

squat jump 12 x 4              rest 30''

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