Workout of the Day

October 3, 2019

 

 

CROSSFIT

 

2 rnd

30 d.u. / 60 s.u.

3 clean pull

3 power clean

3 squat clean

3 push jerk

3 split jerk

10 knees push up

10 steps

 

every 1'30'' x 4 set

1 clean pull + 1 power clean + 1 push jerk @ 50 % 1 rm c&j

 

rest 3'

 

every 1'30 x 4 set

1 clean pull + 1 squat clean + 1 split jerk @ 60 % 1 rm c&j

 

WOD 3 box race wars

 

for time t.c. 5'

12 burpees 

12 box jump.......................

 

 

 

CALISTHENICS

 

h.p. + oscillazioni
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 4   rest 45''

superman + iperex
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 4 

 

skill human flag  rest 30''
3 x 20'' tenuta frontale 
3 x 20'' tenuta laterale 
3 x 6 + 6 knees da tenuta laterale  
3 x max'' tuck 

 

round                             
pull up    40  10  30         
dip           40  10  30         
push ...................   

 

alternare le prese

 

 

 

STREETWORK

 

super set :

 

8 front squat

6/8 pull up           x 4   minirest 20''   rest 1'

10 calorie

 

8 push press

12 push up        x 4   minirest 20''   rest 1'

200...............

 

8 dip

12 america....................

 

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ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

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