coach claudio ciolli

crossfit
Prep.1
EMOM 9'00" Alt.
10/7 Cals Row
5 BTN PP + 5 Muscle Snatch @20/15kg
5 Hindu Push-ups + 3 Scapular Pull-ups + 3 Bar Swings

Prep.2 (time 10')
Power Snatch Loading
Bar MU Practice

Prep.3
10 Snatches @43/29 - scaled @30/20
12 Bar Facing Burpees
5 BMU / chin-over-bar pull-ups
12 Bar Facing Burpees

Rest as needed 5'

For time:
3 Rounds
10 Snatches @43/29kg scaled @30/20
12 Bar Facing Burpees
Rest 3'00"
3 Rounds
10 Bar Muscle Ups / scaled chin-over-bar pull-ups
12 Bar Facing Burpees

Time Cap 12'00"

calisthenics

core 3 rnd rest tra rnd 1'
1' hp
1' prono plank
10 t2b leg wide
10 v-up
10 superman

skills
handstand rest 30''
pancia al muro 30'' x3
talloni al muro 30'' x 3
libera max'' x 4

piramidale rest miniserie 10''-20'' rest serie 2'

pull up 
1-3-5-3-1 x3

dip 
2-4-6-..........

IL CONTINUO DEI WOD LI POTRAI TROVARE DIRETTAMENTE PRESSO IL NOSTRO BOX DI ROMA