Workout of the Day

November 8, 2017

 

 

CROSSFIT

 

specific warm up
3 rnd
2 x m.s. + 2 x ohs + 2 x s.b.         rx 20 / 15 kg
20 x d.u. / 50 x s.u.
10 x push up 
12 x air squat

 

10' time cap
1rm squat snatch

 

2 x s. snatch + 4 x ohs  x 3 set      75%          rest 1'
1 x s. snatch + 2 x ohs x 3 set       80%          //

 

 

 

CALISTHENICS

 

30'' x hollow position + 20 x oscillazioni x 4       rec 30''

 

6 x pull up
6 x dip               x 3        rec 45''
10 x push up

 

frog stand 30'' x 3
speudo planche 30'' x 4
pseudo planche push up 8 x 3          rec 45''
tuck planche 30''x 4
full planche assistita 20''x 4
 

 

 

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Indirizzo:

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli