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

Workout of the day

January 23, 2019

 

 

CROSSFIT

 

2 rnd nft

10 x calorie

2 x snatch pull + 3 x power snatch + 4 x ohs @ 20 / 15

10 x  kett swing

10 x knees push up

 

every 1'30'' x 8 set

2 x snatch pull + 3 x power snatch + 4 x ohs

( incrementare il carico ogni 2 set  @ 55% - 60% - 65% - 70% )

( intermedio 30 / 20 kg - scaled 20 / 15 kg )

 

for time

50 d.u. / 100 s.u.

then:

2 rnd 

50 american swing

50 burpees / push up h.r.

then:

50 d.u. / 100 s.u.

 

( int. 40 rep - sc. 30 rep )

 

CALISTHENICS

 

hp 30'' + 10 x oscillazioni x 4       rest 20''
dragon flag 6 x 3   rest 30''

 

skill  rest 30''

ice cream 6 x 3
pull down 6 x 3
tuck front lever 20'' x 3
one leg front lever 10'' x 3      
straddle / full front lever  10'' x 3

 

m.u. / pull up 6 x 4
bulgarian dip / one bar 6 x 4    rest 45''
push up archer 12 x 4 

 

french press 10 x 3 

gradoni + peso 14 x 4   rest 1'


 

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