Workout of the Day

December 18, 2017

 

 

CROSSFIT

 

" HEAVY DAY "

 

Split Jerk

6 - 6 - 4 - 4 - 2 - 2

( scaled 8 x 5 set )

 

Metcon ( time )

for time                 t.c. 20'

50 x d.u. / 150 x s.u.

30 x pull up

50 x d.u. / 150 x s.u.

30 x power clean        rx 50 / 30 kg

50 x d.u. / 150 x s.u.

30 x box jump ( scaled staps )

 

 

CALISTHENICS

 

30'' x hollow position + 6 x k.t.e.  x 4    rec 30''

 

muscle up 6 x 4 

dip ring 6 x 4                             rec 1'  

push up in spinta 10 x 4

pistols 10 x 4

 

pull up ring 6 x 3

dip 2 box 12 x 3

push up 15 x 3                        rec 40''

ice cream 6 x 3

french press 8 x 3

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

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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