wod

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''