Workout of the Day

December 20, 2017

 

CROSSFIT

 

specific warm up

3 rnd for time

3 x dl. snatch grip +  3 x power snatch

4 x strict pull up + 4 x kipp pull up

10 x american swing

12 x pistols      ( scaled 15 x air squat )

 

 snatch complex

 

squat snatch + ohs               

1 + 5

2 + 4 

3 + 3

4 + 2

5 + 1

6         increase the weight    rest 1' 30''        

 

( scaled )

squat snatch + ohs

4 + 6  x 5 set       rec 1' 30''

 

 

 

CALISTHENICS

 

10 - 9 - 8 - 7 - 6 

v-up

30'' - 25'' - 20'' - 15'' - 10''     rec2'

l-sit bar

 

10 - 9 - 8 - 7 - 6 - 5 

pull up 

15 - 14 - 13 - 12 - 11 - 10          rec. 2'

push up 

 

10 - 9 - 8 - 7 - 6 - 5

dip

15 - 14 - 13 - 12 - 11 - 10           rec 2'

squat + peso 

 

10 - 9 - 8 

pull up narrow                                  

15 - 12 - 10

french press

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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:

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