Workout of the Day

November 20, 2018

 

 

CROSSFIT

 

3 rnd not for time

10 x calorie

8 x ball thruster

5 x power snatch + 5 x ohs + 2 x squat snatch @ 20 / 15

8 x knees push up

 

3 rnd for time

1° RND

15 x wall ball  @ 9 / 6 

10 x power snatch @ 40 / 25 

15 x wall ball   

8 x ohs     //

15 x wall ball

6 x squat snatch   //

2° RND

15 x kett swing 

8 x power snatch @ 45 / 30

15 x kett swing 

6 x ohs              //

15 x kett swing 

4 x squat snatch    //

3° RND

15 x burpees

6 x power snatch   @ 50 / 35

15 x burpees

4 x ohs      //

15 x burpees 

2 x squat snatch    //

 

( int . rnd1 30 / 20 - rnd2 35 / 25 - rnd3 40 / 30 kg )

( scaled rnd1 20 / 15 - rnd 2 25 / 20 - rnd 3 30 / 25 kg )

( int. rep w.b. , k.s. , brp : 10 rep - scaled 8 rep )

 

"accessory" 

curl bar 10 x 3 rest 1'

 

 

CALSTHENICS

 

core : accumulate  

3' h.p.

2' l-sit 

20 x strict t2b

 

skill front squat  rest 1'

 

tuck 20'' x 3

one leg 10'' + 10'' x 3    ( int. - adv. )

straddle / full 10'' x 3  ( adv. ) 

ice cream 6 x 3

pull down 6 x 3

 

" zavorrato "

pull up 8 x 4

dip 8 x 4                             rest 1'

push up deficit 15 x 4 

 

gradoni + peso 16 x 4   rest 1'

french press 10 x 3 rest 30''

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Indirizzo:

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via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli