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 25, 2019

 

 

CROSSFIT

 

2 rnd nft

10 x swing bar

8 x ring row

10 x knees push up

8 x thruster @ 20 / 15

 

for time

8 x pull up

10 x push up

max unbroken thruster @ 40 / 25 - @ 30 / 20 @ 20 / 15 

( ripetere il giro fino ad accumulare 100 rep thruster )

( int. 70 rep - sc. 50 rep )

 

"accessory work"

10 x 3 french press bar rest 1'

 

 

CALISTHENICS

 

h.p. 1' x 3     rest 20''
ktc parallele 10 x 4   rest 30''
iperex 10 x 4    rest 20''

 

skill  rest 1'

frog srand 20'' x 3

speudo planche 20'' x 3
tuck planche 20'' x 3  

adv tuck 10'' x 3

straddle / full max'' x 3 

 

pull up  3 cambi 8 x 4
push up 3 cambi 14 x 4         rest 1'
russian dip 6 x 4 

 

reverse narrow pull up  6 x 3   
french press 10 x 3                           rest 30''

 

affondi 20 x 4   rest 30''
 

 

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