Workout of the Day

March 4, 2019

 

 

CROSSFIT

 

2 rnd nft

30 s.u.

10 x swing bar

10 x sit up

8 x squat clean

 

19.2 

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars - k.t.e. - k.t.c.
  50 double-unders - s.u.
  15 squat cleans, @ 60  / 40 kg - @ 40 / 25 kg - 30 / 20 kg
  25 toes-to-bars
  50 double-unders
  13 squat cleans, @ 80 / 50 kg - @ 50 / 35 kg - 40 / 25 kg

 

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, @ 100 / 65 kg - @ 60 / 40 kg - 50 / 35 kg

 

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, @ 124 / 80 kg - @ 70 / 50 kg - 60 / 40 kg

 

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, @ 140 / 90 kg - @ 80 / 60 kg - 70 / 45 kg

 

Stop at 20 minutes.

 

 

CALISTHENICS

 

30'' h.p. + 10 v-up gambe alternate + 20'' h.p. + 6 v-up gambe alternate + 10'' h.p.  x 4  rest 30''

30'' x superman + 10 x iperex x 3 

 

skill hs rest 30''......

" Il resto del wod lo troverai direttamente presso il nostro box "

 

 

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INDIRIZZO
MAPPA

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07.00 - 22.00

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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