Workout of the day

CROSSFIT

2 rnd nft

10 x calorie

2 x snatch pull + 3 x power snatch + 4 x ohs @ 20 / 15

10 x kett swing

10 x knees push up

every 1'30'' x 8 set

2 x snatch pull + 3 x power snatch + 4 x ohs

( incrementare il carico ogni 2 set @ 55% - 60% - 65% - 70% )

( intermedio 30 / 20 kg - scaled 20 / 15 kg )

for time

50 d.u. / 100 s.u.

then:

2 rnd

50 american swing

50 burpees / push up h.r.

then:

50 d.u. / 100 s.u.

( int. 40 rep - sc. 30 rep )

CALISTHENICS

hp 30'' + 10 x oscillazioni x 4 rest 20'' dragon flag 6 x 3 rest 30''

skill rest 30''

ice cream 6 x 3 pull down 6 x 3 tuck front lever 20'' x 3 one leg front lever 10'' x 3 straddle / full front lever 10'' x 3

m.u. / pull up 6 x 4 bulgarian dip / one bar 6 x 4 rest 45'' push up archer 12 x 4

french press 10 x 3

gradoni + peso 14 x 4 rest 1'