Workout of the day

May 18, 2018

 

 

 

CROSSFIT

 

3 rnd not for time

200 m run

10 x kipp swing bar

10 x deadlift  @ 20 / 15

10 x air squat

 

amrap 7'
2 - 4 - 6 - 8 - 10 ....ecc
deadlift          @ 80 / 50 kg
hspu ( scaled casetta )

 

rest 3'

 

amrap 7'
2 - 4 - 6 - 8 - 10 ....ecc
power clean   @ 50 / 30 kg
pistols    ( scaled squat jump )

 

rest 3'

 

amrap 7'
2 - 4 - 6 - 8 - 10 ...ecc
pull up 

box jump  ( scaled steps )
 

 

 

CALISTHENICS

 

hollow position + oscillazioni 
45'' + 15   x 4     rec 25''

 

tuck back lever 20'' x 3

one leg back lever 20'' x 3

to candela to back lever 6 x 3     rest 1'

 

6 x pull up + 20''x isom  x 4 

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

10 x push up + 20'' x isom  x 4 

 

tiger cross 8 x 3

curl anelli 10 x 3    rest 30''

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INDIRIZZO
MAPPA

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07.00 - 22.00

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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