Workout of the Day

February 11, 2019

 

 

CROSSFIT

 

2 rnd nft

50 x s.u.

10 x deadlift

10 alternated db snatch 

10 x knees push up 

 

1.

deadlift 5 x 5  @ 70 %   rest  2'

 

rest 5'

 

2.

for time

27 - 21 - 15 - 9 - 6 

alternated db / kb snatch

burpees over the db / kb - push up

( int. 21 - 15 - 9 )

 

 

CALISTHENICS

 

3 rnd

1' h.p.

10 v-up

20 x twisting windmill

1' superman

 

skill handstand rest 30''

3 appoggi 20'' x 2

pancia al muro 20'' x 3

schiena al muro 20'' x 3

libera max'' x 3

 

6 + 15'' pull up + isom  x 4

6 + 15'' dip + isom  x 4                 rest 1'

10 + 15'' push up + isom  x 4 

10 + 20'' sqaut + isom  x 4 

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