Workout of the Day

September 18, 2018

 

 

CROSSFIT

 

warm up 

2 rnd   @ 20 / 15 kg

5 x dl

2 x down squat clean + 2 x hang squat clean + 2 x squat clean

5 x front squat 

2 x push press + 2 x push jerk + 2 x split jerk

 

" complex "

 

2 x down squat clean + 2 x front squat + 2 x push press x 3 @ 60 %

2 x hang squat clean + 2 x front squat + 2 x push jerk x 3 @ 70 %

2 x squat clean + 2 x front squat + 2 x split jerk x 3 @ 75 %

 

emom 6'

5 x clean e jerk @ 60 / 40 kg

( intermediate ) @ 50 / 30 kg

( scaled )             @ 40 / 25 kg

 

 

CALISTHENICS

 

h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2

hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20''

dragon flag 4 x 3  rest 30''

 

6 x pull up + 10'' x isom + 4 x pull up x 4

6 x dip + 10'' x isom + 4 x dip  x 4                             rest 1'

10 x push up + 10'' x isom + 6 x push up x 4

 

6 x pull up dx / sx

6 x dip ring                      x 4 a circuito

10 x push up deficit 

 

curl ring 10 x 3   rest 30''

pistols 12 x 5   rest 1'

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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