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

wod

November 14, 2018

 

COACH CLAUDIO CIOLLI

 

CROSSFIT

 

1.

warm up

3 rnd nft

10 ring row

10 thruster @20/15

10 ohs

10 sit up

 

skill 15'

ring muscle up / scaled kipping ring pull up

 

2.

27-21-15-9 Reps for Time

Dumbbell/ kb Thrusters

4-3-2-1 Rope Climps /scaled floor rope climb

 

rest 4'

 

3.

21-15-9 reps for time of:

Overhead squats rx @50/35 / int @40/25  /  scaled @30/20

Box jumps / scaled steps

 

Coach Claudio Ciolli

Calisthenics

core

4 rnd

10 sit up

1' hp

1' prono plank

1' superman

10 twist bar

 

skill Handstand

3 appoggi 30'' x 3  scaled / int /adv

pancia al muro 30'' x 3  scaled / int /adv

talloni al muro 30'' x 3 scaled / int /adv

libera max'' x3  adv

one arm 10'' x 3 adv

 

super set

6+12 pull up wide + push up wide x4 rest 45''

 

6+12 pull up narrow + push up diamond x 4

 

6+12 dip + tiger push x 4

 

6+12 dip one bar + push up in movimento x4

 

squat + lunges 20+16 x 4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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