Workout of the day

January 5, 2019

 

 

CROSSFIT

 

3 rnd 

5 x power snatch  @ 20 / 15

10 x steps

10 x kipping swing bar

10 x sit up

 

for time

21 - 15 - 9 - 6 - 3 - 1

power snatch @ 50 / 30 - int. @ 40 / 25 - sc. @ 30 / 15

t2b / sc ktc

box jump / sc steps

 

" accessory work "

curl bar 10 x 3   rest 1'

 

 

CALISTHENICS

 

tabat core
h.p.
v-up
l-sit bar
t2b

 

skill back lever   rest 45''

tuck  20'' x 3
one leg  20'' x 3  
staddle / full  max'' x 3 
to back to front ring 6 x 3 


m.u. 6 x 4 rest 1'  scaled pull up
hspu 8 x 4 

 

pull up 3 cambi 8 x 4 
push up 3 cambi 14 x 4                                       rest 45''
gradoni + peso 14 x 4 

dip 2 box 10 x 3 

 

 

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