wod

December 4, 2018

 

CrossFit

warm up

3 rnd nft

10 cal

10 fs @20/15

10 pc

 

METCON

12min AMRAP

6 box jump overs  sc steps
12 power clean @50/35 int 40/25kg sc @30/20
24 du /50 su

 

rest 5'

 

10' Clean & Jerk skill

 

10-10 8-8-6-6 x Squat Clean & Jerk  rest 1'

scaled 10 x 6
 

 

 

Calisthenics

 

Round 

skill back lever

tuck 30'' x 3

one leg 30'' x 3

straddle 10'' x3

full max'' x 3

 

kte                     40  10  30  10

hp                        1'  40"  1'  40"

 

pull up                20  5  20  5

push up             40  10  40  10 

dip                        30  10  30  10  

squat                 40  15  40  15  

pistols               30  20  30  20  

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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

                 

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© 2016 by Claudio Ciolli