Workout of the Day


CROSSFIT

2rnd

3 snatch pull + 3 power snatch + 3 ohs + 3 squat snatch

5 sumo dl high pull

10 swing bar

10 sit up

10 knees push up

Every 1’30’’ x 6 set

1 snatch pull + 1 power snatch + 1 ohs + 1 squat snatch. @ 50% 1rm squat snatch

Amrap 10’

5 sumo dl high pull

8 t2b / kte / ktc

13 push up / knees push up

CALISTHENICS

prono plank 3 x 1' rest 20''

tenuta laterale 3 x 30''+30'' rest 30''

skill planche rest 20''

3 x 20'' frog stand

3 x 20'' pseudo

3 x 20'' tuck

3 x 6 pseudo push up

muscle up / pull up 4 x 4 / 6

Bulgarian dip 4 x 6

push up deficit 4 x 10 rest 1'

curl bilanciere 4 x 6. rest 1'


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