ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

10.00-22.00

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 11, 2018

 

CrossFit

 

Heavy day

"Ladder"

Warm up

3Rnd not for time

200x run

5x good morning

5x back squat

 

Dl

5x4  @60%  rest 1'

4x3 @70%

3x2 @80%

 

Ladder  Tc 1'

 

uomo         /    donna   

60/70/80      40/45/50    Rnd 1

80/90/100    45/50/55    Rnd 2

100/110/120  50/55/60   Rnd 3

120/130/140  60/70/80  Rnd 4 

 

Tc 5'  Find 1 Rm Dl

 

Calisthenics

 

Round 

Run    200   200  200

T2b       15     10       5

V-up    20    15     10

 

Front lever tuck  20"x4 rec 30"

front lever one leg 10"x4

ice cream 6x3   

 

Round

pull up      20  10  15  5

push up   40  10  20  5

dip            15   5    10    5

air squat  30 15    20  10 

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