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

June 26, 2018

 

 

CROSSFIT

 

worm up

3 rnd not for time

5 x deadlift                  @ 20 / 15

5 x muscle clean 

5 x front squat

5 x split jerk

 

" heavy clean squat clean & jerk "

squat clean & jerk

3 - 3  @ 80 %                                          ( scaled 5 x 5 )

2 - 2  @ 90 %

1 - 1 -1   @ 95% - 100 % - 102 %

 

" barbell cycling "

emom 10'

3 x clean & jerk   @ 50 / 30 kg

 

 

 

CALISTHENICS

 

45'' x hollow position + 6 x albanesi  x 4    rest 30''

30'' x superman + 10 x iperex  x 3    rest 20''

 

tuck front lever 20'' x 3

one leg front lever 20'' x 3

candela to front ring 6 x 3           rest 1'

pull down 6 x 3

ace cream 6 x 3

 

round 

50 x pull up 

50 x dip

80 x push up      ( alternated grip )

80 x air squat

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