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

Workout of the Day

April 3, 2018

 

CROSSFIT

 

for time

27 - 21 - 15 - 9  complex

 

1. ( 27 )

11 x power snatch + 9 x ohs + 7 x squat snatch   rx 50 / 30 kg

11 x kipping pull up + 9 x c2b oull up + 7 x strict pull up       ( scaled kipp pull up )

15 x american swing + 12 x burpees

 

2. ( 21 )

9 x p.s. + 7 x ohs + 5 x s.s.     //

9 x kip. pull up + 7 x c2b pull up + 5 x strict pull up

12 x american swing + 9 x burpees

 

3. ( 15 )

7 x p.s. + 5 x ohs + 3 x s.s.    //

7 x kipp. pull up + 5 x c2b pull up + 3 x strict pull up

9 x american swing + 6 x burpees

 

4. ( 9 )

5 x p.s. + 3 x ohs + 1 x s.s.    //

5 x kipp. pull up + 3 x c2b pull up + 1 x strict pull up

6 x american swing + 3 x burpees

 

 

CALISTHENICS

 

h.p. 30'' + 10 x albanesi x 4    rest 20''

superman 30'' x 3 

 

hs 3 appogi 20''  x 3

hs pancia al muro  20'' x 3

hs libero/ schiena al muro  max'' x 3          rest 30''

hspu 6 x 3

 

rnd 

40 x pull up 

50 x dip

60 x push up

70 x squat

 

alternated grip

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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