Workout of the Day

April 24, 2018

 

CROSSFIT

 

3 rnd not for time

10 x calorie

10 x ohs

6 x t.g.u.

 

snatch complex

 

1 x dlsg + 1 x down s.snatch + 1 x hang s. snatch + 1 x squat snatch x 3    @ 65%   

1 x dlsg + 1 x hang s. snatch + 1 x squat snatch x 3     @ 70%                 rest 1'

squat snatch 4 - 4 - 2 - 2 - 1 - 1               rest 1' 30''

 

accessory work

bar up floor s.g.  10 x 3

shrugs bar 10 x 4                 rest 30''

 

 

CALISTHENICS

 

tabata core mix

 

6 x pull up + 20'' x isom + 4 x pull up  x 4 

6 x dip + 20'' x isom + 4 x dip  x 4                         rest 1'

8 x push up + 20'' x isom + 6 x push up   x 4

 

dragon flag 6 x 3

tuck front lever 20'' x 3

one leg front lever 20'' x 3            rest 40''

pull down 6 x 3

ace cream 6 x 3

affondi 16 x 4

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INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

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