wod

November 13, 2018

 

COACH CLAUDIO CIOLLI

 

CROSSFIT

 

1.

warm up

3 rnd nft

10 cal

10 clean & jerk @20/15

10 row bil 

10 snatch 

 

 

2.

With a Running Clock in 20 minutes

From 0:00-6:00:

Establish a 1-Rep Max clean & jerk

 

From 6:00-14:00 AMRAP:

30 Double-Unders / inter 20 du / scaled 60 su

15 Chest-to-Bar / inter pull up / scaled ring row

30 Double-Unders

15 pull up / scaled ring row

 

From 14:00-20:00:

Establish a 1-Rep Max snatch

 

Coach Claudio Ciolli

Calisthenics

core

4 rnd rest 1'

30 - 30''  oscillazioni + hp

20 - 20''

10 - 10''

 

skill back lever

tuck 20'' x 3 rest 30'' sc/int/adv

one leg 10''+10'' x 3 int/adv

straddle 10'' x 3 adv

full 10'' x 3  adv

 

rest tra gli esercizi 40'' e tra i rdn 1'

pull up wide

pull up regular    8 x 3  

pull up narrow

 

push up wide

push up regular      12 x 3

push up diamond

 

hspu

dip                 6 x 3

dip one bar

 

 

french press 12 x 3 rest 30''

curl ring 12 x 3 rest 30''

 

 

 

 

 

 

 

 

 

 

 

 

 

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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