CROSSFIT for time team of 2 10 round totali 5 x deadlif + 5 x burpees over the bar '' compagno A '' hanging bar '' compagno B '' @ 70 / 35 kg for time 100 x air squat 80 x sit up 50 x push up CALISTHENICS ( compagno A completa il round nel minor tempo possibile mentre il compagno B lavora sull'esercizio singolo, poi si danno il cambio. Quando entrambi hanno completato il round si recupera 1' ) 6 x pull up 6 x dip x 3 a circuit0 rest 1' alla fine del circu

coach claudio ciolli CrossFit WARM UP 10 cal 10 steps 10 front squat ball MORRISON 50-40-30-20-10 Reps For Time Wall Ball @9/6 kg Box Jumps Kettlebell Swings Skills 15' - HS walk Calisthenics 10-8-6-4-2 ttb + superman skill front lever rest 45'' 20'' x tuck x3 20''x one leg x3 max'' x straddle/full x3 4x Muscle up + 6x push up 3 changes x3 rest:45'' 4x pull up archer + 6x push up archer // 4x pull up' dx-sx + 6x wide push up // 6x dip one bar + 6x tiger cross push // 12

coach claudio ciolli warm up 3 rnd not for time 30'' hp 10 ohs @20/15kg 10 muscle snatch heavy squat snatch rest: 1':30'' 2 @60% 2 @70% 1 @80% 1 @90% 1 @100% scaled ( 5 rep x 5 set ) AMRAP in 25 minutes Buy-In: 9 Man Makers dumbbells 11 Burpees With remaining time, AMRAP of: 300 meter row/Run 27 Air squats 9 dip Calisthenics 2' hp 2' prono planck 20 t2b 20 ktc parallele 1' l-sit 20''x back lever tuck x3 20''x one leg x3 max'' x full x3 4-6 x Muscle up/pull up x3

coach claudio ciolli CrossFit WARM UP tabata core 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 c2b scaled pull up 10 dumbbell hang squat snatches, right arm 5 c2b scaled pull up For Time: 27-21-15-9: Toes to Bar After each round: 20 Calorie 10 Front Rack Walking Lunge @50/35 Calisthenics tabata core 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 30'' 30'' x handstand 3 appoggi 4 x muscle up / pull up x3 rest:1

coach claudio ciolli 1. warm up con il Coach 2. team of 2 (you go, I go) 21-15-9 (a persona) thruster @40/25 burpees over the bar intermedio 30/20 scaled 20/15 3. Lavoro in coppia, dinamico + isometrico 3 rnd for time 10 pull up + isometric DL @80kg/50kg intermdio 8 + 60/40 kg scaled 6 + 40/30 kg Calisthenics core 2' hp 20 ktc gambe tese 30 twist a terra 1' prono planck 20 sit up team of 2 Mentre il compagno A lavora sul dinamico, il compagno B è in tenuta isometrica rest tra

CrossFit 3rnd 20" hp 10 knees push up 10 lunges 10 squat 5rft 20 push up hr 20 single-arm overhead lunge db 20 sit up 50 squat (int 4rnd sc 3rnd) ACC shoulder press db rest 1' 10-10 8-8 Calisthenics 1' hp x3 rest 30'' 6 dragon flag x3 8 stric t2b x3 10 v-up x3 skill german hang 10' rnd pull up 20 | 15 | 10 push up 40 | 30| 20 dip 20 | 15 | 10 squat 40 | 30| 20 alterna il grip #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit 3 rnd 10 cal/30 du/60/su 10 swing bar 1o kness push up 5 pc 5 push jerk For Time 100 du/200 su 7 Squat Clean-and-Jerks @60/35-int 50/30-sc 40/20 50 Push-Ups 7 Squat Clean-and-Jerks 50 Sit-Ups 7 Squat Clean-and-Jerks 50 swing kb 7 Squat Clean-and-Jerks 50 Pull-Ups 7 Squat Clean-and-Jerks 100 du/200 su (int 40-40-40-40 sc 25-25-25-25) Calisthenics Dragon flag max"x4 rest 30" l-sit 20"x3 back lever tuck 20"x3 rest 30" back one leg 20"x3 back lever adv 20"x3 staddle b

CrossFit 3rnd 30" hp 10 dl @20/15 10 knees push up 10 push press For Time 21 Dl @80/50- int 70/40- sc 50/30 15 Burpees 15 Dl 15 Burpees 9 Dl 15 Burpees rest 5' Amrap 9' 6 hspu 6 GTOH @40/25 Acc french press db 8x3 rest 1' Calisthenics accumulate 1 rnd 2' hp 20 strict t2b 1' superman 30 twisting windmill hf front 20"x3 rest 20" hf laterale 20"x3 hf lateral crunch 6x3 to front to lateral 6x3 pull up isom 20"x3 rets 40" pull up narrow 6x3 pull up rev 6x3 push up isom 20"x3

CrossFit 3 rnd 40 su 10 sit up 5 pc @20/15 5 fs 5 shoulder press Emom 25' 40 du/80 su 6 fs @50/35 10 wall ball 6 push press @50/35 10 t2b (int 40/25 sc 30/20) Calisthenics l-sit 20'' x 4 rest 20'' ktc parallele 10 x 4 rest 30'' iperex 10 x 4 rest 20'' frog stand 20"x3 speudo planche 20'' x 3 tuck planche 20'' x 3 straddle planche max"x3 pull up 3 cambi 8 x 3 push up 3 cambi 14 x 3 rest 1' russian dip 6 x 3 reverse narrow pull up 6 x 3 french press 10 x 3

CrossFit 3rnd 30 du/60 su 20 sit up 10 ohs @20/15 OHS 8-8 @60% 6-6 @70% ​ For Time 21-15-9 Overhead squats @50/35 Box jumps - SC steps (int 40/25 sc 30/15) Acc curl bar 6x4 rest 1' Calisthenics h.p 1' x 4 rest 30" plank lat 30"x3 tuck front lever 20'' x 3 one leg front lever 20'' x 3 straddle front lever max"x3 1x mu + 4x dip one bar + 2 Pull up x 4 rest:1' 6x pull down 8x tiger push x3 10 push up 8 dip ring x3 6x french press 6 hspu x3 #boxaroma #ca