Workout of the Day

CROSSFIT

2 rnd

30 j.j.

5 pc

5 sc

5 pj

10 knees push up

emom 7'

7 squat clean , 1 push jerk

6 squat clean , 2 push jerk

5 squat clean , 3 push jerk

4 squat clean , 4 push jerk

3 squat clean , 5 push jerk

...........................

@ 50 % 1 rm c & j

rest 3'

amrap 5'

100 m run

21 burpees over the bar

max rep power clean @ 40 / 25 - @ 30 / 20 - @ 20 / 15

rest 2'

amrap 5'

100 m run

15 burpees over the bar

max rep ...........................

rest 2'

amrap 5'

100 m run

9 burpees over the bar

max rep ..............................

CALISTHENICS

3 rnd 1' h.p. 10 v-up 20 x twisting windmill 1' superman

skill handstand rest 30'' 2 X 20'' 3 appoggi 3 X 30'' pancia al muro 3 X 30.................................

6 + 20'' pull up + isom x 4 6 + 20'' dip + isom x 4 rest 1' 10 +..............................

french press 3 x 12 rest 30''

" IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "