WOD 20/10/18



1.

warm up

3 rnd nft

30 du

10 hang muscle snatch

10 push jerk btn

10 knees push up

10 steps


2.

For Time

  • 1-2-3-4-5-6-7-8-9-10 reps of:

  • Hang Power snatch (40% BW)

  • push jerk btn (40% BW)

  • burpees over the bar

  • Then, 800 meter Run

  • Then, 10-9-8-7-6-5-4-3-2-1 reps of:

  • Hang Power snatch (40% BW)

  • push jerk btn (40% BW)

  • burpees over the bar

Working weight for the barbell movements is 40% of the athlete’s bodyweight.


rest 5'


3.

3 Rounds for Time

  • Round 1:

  • 500 meter Row

  • 20 Toes-to-Bars

  • 5 thruster @50/35

  • Round 2:

  • 500 meter Row

  • 20 Toes-to-Bars

  • 5 thruster @60/45

  • Round 3:

  • 500 meter Row

  • 20 Toes-to-Bars

  • 5 thruster @70/55

rest 5'


4.

Amrap 9'

9 push up

7 box jump over

5 air squat


5.

mobility 15'




ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

10.00 - 16.00

 

 

Indirizzo:

Associazione sportiva dilettantistica streetwork team

via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli