Workout of the day

March 13, 2018

 

CROSSFIT

 

" warm up "

3 rnd not for time

12 x air squat

10 x sit up 

8 x shoulder press   rx 20 / 15 kg

 

 

" HEAVY DAY "

 

e2mom 12'

3 position clean + split jerk    

2 set of 60 %

2 set of 65 % 

2 set of 70%

 

rest 3'

 

15'  1rm clean e jerk

 

 

CALISTHENICS

 

hollow position 45'' x 3       rest 20''

dragon flag 6 x 3                 rest 30''

iperex 15 x 4                         rest 20''

 

30'' x handstand 3 appoggi       x 3 

30'' x handstand faccia al muro    //

30'' x hadstand spostamenti laterali schiena al muro  //           rest 45''

max '' x handtsnad libera   //

 

" zavorrato "

pull up 5 x 5

dip 5 x 5                  rest 1'

push up 8 x 5

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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