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

January 15, 2019

 

CROSSFIT

warm up

3 rnd nft

30 jj

10 dl @20/15

10 ring row

10 power snatch

 

 

For Time

3 rounds

21 cal

15 Deadlift @80/60  @60/40  @50/30  

9 Bar Muscle Up (Scaled pull up)

 

Rest 05:00

 

3 rounds

21 wall ball @9/6

15 weighted sit up

9 Power Snatch @50/35  @40/25   @30/20

 

CALISTHENICS

 

accumulate

2' hp

2' prono plank

20 oscillazioni hp

20 albanesi

20 v-up

 

skills human flag

tenuta frontale 20'' x 3

laterale 15'' x 3

addome laterale 6 x 3

tuck 5'' x 3

full 5'' x3

 

RND 1

pull up 10

push up 20      x3  rest30''   r2:1'

dip 12

 

RND2

wide pull up 8

wide push up 16           x3  rest30''   r2:1'

diamond push up 12

 

RND3

narrow pull up 6

push up tiger 12         x3  rest30''   r2:1'

french press 14

 

 

 

 

 

 

 

 

 

 

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