Workout of the Day

November 19, 2018

 

 

CROSSFIT

 

2 rnd 

50 s.u.

10 x front squat @ 20 / 15 kg

10 x push press

10 x knees push up

10 x kipp swing bar

10 x sit up

 

deadlift rest 1'

15 @ 50 %

12 @ 55 %

10 @ 60%

8 @ 70 %

 

rest 2'

 

push press rest 1'

10 - 10 @ 50 %

8 - 8 @ 60 %

 

rest 3'

 

for time   t.c. 20'

30 x pistols - 60 x air dquat

30 x dip ring / bar -  dip 2 box

30 x burpees - push up h.r.

30 x calorie - 80 d.u. - scaled 150 s.u.

30 x t2b - ktc. - k.t.e.

 

( int. tutto 20 rep , air squat 40 rep , d.u. 60 rep , s.u. 100 rep ) 

( scaled tutto 15 rep , air squat 30 rep , d.u. 40 rep , s.u. 70 rep )

 

 

 

CALISTHENICS

 

3 rnd rest 1' alla fine del round x 3  

45'' x h.p.

10 x v-up

30'' x h.p.

6 x v.up

10'' x h.p.

 

skill handstand  rest 45''

 

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3   int. + adv.

libera 10'' x 3   adv.

hspu 4 x 3  - ( adv.  hspu liberi )

 

 

8 x pull up + 20'' x isom push up  x 4 

12 x push up + 20'' x isom pull up  x 4    rest 1'

8 x dip + 10'' x isom dip 2 box  x 4 

14 x affondi +  20'' x isom squat x 4 

 

curl bar 10 x 3   rest 1'

 

Please reload

Post in evidenza

Competitor o Classi?

January 5, 2019

1/2
Please reload

Post recenti

October 5, 2019

October 4, 2019

October 3, 2019

October 2, 2019

October 1, 2019

September 30, 2019

September 14, 2019

September 13, 2019

September 12, 2019

September 11, 2019

Please reload

Archivio
Please reload

Cerca per tag
Please reload

Seguici
  • Facebook Basic Square
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

                 

  • YouTube Icona sociale
  • Facebook Social Icon
  • instagram-logo

© 2016 by Claudio Ciolli