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 15, 2018

 

coach claudio ciolli

 

CrossFit

 

1.

warm up

3 rnd nft

30'' du/su

10 snatch @20/15

10 lunges

30'' hs

 

 

2.

21-15-9 Reps For Time

box jump overs burpees / scaled steps burpees  

snatch rx@50/35 int 40/25 / scaled 30/20

 

rest 5'

 

3.

EMOM 12'

18 lunges db

12 wall ball

9 hspu / scaled v-push up

 

Coach Claudio Ciolli

Calisthenics

core

 4 rnd rest tra rnd 1'

6 dragon flag

8 weighted sit up

45'' hp

10 hp oscillazioni

 

skill

front lever

20'' tuck x3

20'' one leg x3 int. adv.

max'' full x3 adv

4 tuck pull up x3 adv

 

zavorrato

rest 1'

pull up 5x5

dip 5x5

hspu deficit 5x5

deficit push up 12x5

 

curl db 12 x3

french press 12 x3

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