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

WOD

October 23, 2018

 

coach claudio ciolli

CrossFit

 

1.

warm up

600-400-200

run

5 dl sg @20/15

5 ohs

5 ps

1' hp

 

 

2.

For Time

10 dl snatch  grip rx@50/35 int. @40/25  sc. @30/20

20 Overhead Squats  sc. back squat

30 power snatch

40 Wall Ball @9/6 kg

100 Double-Unders / su

 

rest 5'

 

3.

21-15-9

cal

sit up

america swing kb

 

Calisthenics

 

core

20-15-10-5

oscillazioni hp

ktc parallele

iperex

twist a terra

 

skill

planche

20'' frog stand x3

20'' pseudo plache x3

10'' tuck planche x3 int.

10'' adv tuck planche x3 adv

 

super set 

rest tra i set 1'

6 wide pull up + 10 wide push up x4

6 regular pull up + 10 push up x4

6 narrow pull up + 10 diamond push up x4

4 dip ring + 4 dip parallele x4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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