Workout of the Day

December 12, 2018

 

 

CROSSFIT

 

2 rnd 

40 x s.u.

2 x cluster + 2 x front squat + 2 x push jerk + 2 x split jerk   @ 20 / 15 

10 x air squat

10 x knees push up

 

every 1' 30''  x 10 set

1 x cluster + 1 x front squat + 1 x push jerk + 1 x split jerk 

( incrementare il carico ogni 2 set ) 

 

rest 5'

 

amrap 9' 

12 x calorie

10 x burpees - scaled push up h.r.

8 x deadlift   @ 70 / 35 kg

6 x dip ring / bar - scaled dip 2 box

( int 60 / 30 - scaled 50 / 25 )

 

 

CALISTHENICS

 

h.p. 1' x 2 

prono plank + tenuta laterale dx / sx  30'' + 30'' + 30''  x 3      rest 30''

superman + iperex 30'' + 10  x 3 

 

skill planche  rest 45''

 

frog stand  30'' x 3

pseudo  20'' x 3

tuck   20'' x 3    

adv tuck   10'' x 3  ( int - adv )

straddle / full   max'' x 3  ( adv ) 

 

speudo push up 8 x 4  rest 1'

 

"zavorrato"   rest 1'

pull up 8 x 4

dip bar 8 x 4

 

pull up presa parallela + ring row  6 x 8  x 4 rest 40''

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

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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