Workout of the day

January 21, 2019

 

 

CROSSFIT

 

2 rnft

10 x mountain climb 

8 x deadlift

8 x swing bar

8 x row bar

8 x shoulder press

8 x steps

 

every 1'30'' x 10 set

1) 2 x strict pull up + 3 x c2b + 4 x kipp pull up

2) 4 x strict hspu + 5 x hspu

1) int. 8 x pull up 

2) int. 8 x hspu / v-push up

1) scaled 6 x pull up

2) scaled 6 hspu / v-push up

 

amrap 3'

21 x deadlift @ 70 / 50 - @ 50 / 30 - @ 40 / 20

max rep box jump

 

rest 2'

 

amrap 3'

15 x deadlift @ 80 / 60 - @ 60 / 40 - @ 50 / 30 

max per box jump 

 

rest 2'

 

amrap 3'

9 x deadlift @ 90 / 70 - @ 70 / 50 - @ 60 / 40 

max rep box jump

 

 

 

CALISTHENICS


1' x 3 h.p.   rest 20''
10 x 4 strict t2b    rest 30''
15 x 4 superman

 

skill
hs 3 appoggi 20'' x 3
hs pancia al muro 20'' x 3
hs schiena al muro 20'' x 3
hs libera 10'' x 3 

 

2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom + 2 x pull up + 5'' x isom  x 4      rest 1'

2 x dip + 5'' x isom + 2 x dip + 5'' x isom + 2 x dip + 5'' x isom  x 4 

4 x push up + 5'' x isom + 4 x push up + 5'' x isom + 4 x push up + 5'' x isom  x 4 

 

monkey bar 1 x 3

french press 10 x 3 

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INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

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