wod


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


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