WOD 24/05
WOD 24/05/18
HEAVY DAY
SQUAT SNATCH
E3MOM X 6 ROUND PERFORM
3 HEAVY SINGLES
START FROM 75% OF 1 RM BUILD UP TO MAX LOAD

CASH OUT
10/8/6/4/2
STRICT T2B
BB BENT ROW
MERCOLEDì 23/5/2018
Mercoledì 23/5

-TEAM OF TWO I GO YOU GO-
FOR TIME
"DOUBLE DB DT"
10 ROUNDS OF:
12 DB Dead Lift 20/ 15 kg M/W
9 DB Hang Power Clean 20/15 kg M/W
6 DB STOH 20/15 kg M/W
CAP TIME 14 MIN
WOD 22/05/2018
WOD 22/05/18

Core Work Out
4 ROUNDS OF:
10 Single Leg V-Up
10 Tuck Up
10 Sec Hollow Hold
1 Min Rest

TABATA Pull Ups
REST 1 MIN
TABATA Push Ups
REST 1 MIN
TABATA Air Squat
REST 1MIN
TABATA Slam Ball 9/6 kg M/W
LUNEDI 21/5/18
Lunedì 21/5

Front Squat From Rack
5/5/3/3
Start At 70% & Increase Load By Feel
Rest 2 Min B/T Set

-Team Of Two Change As Need-
70/60/50/40
Cal Row
WB 9/6 kg M/W
24 GHD Sit-Up
DOMENICA 20/5/2018
Domenica 20/5

6 ROUND FOR TIME
6 HSPU
12 DB Snatch 22,5/15 kg M/W
16 DB FR Lunges 22,5/15 kg M/W
DOMENICA 19/5/2018
Sabato 19/5

-Team Of Two-

AMRAP 10
3 k Bike
Max Reps Power Snatch 43/25 KG M/W
REST 3 MIN

AMRAP 10
1500 Mt Row
Max Reps Hang Squat Snatch 43/25 KG M/W
REST 3 MIN

AMRAP 10
1400 Mt Run
Max Reps Over Head Squat 43/25 KG M/W
FINISH
wod 18/05/18

Strength
Squat Clean
EMOM 10
2 Heavy Reps
( Start At 50/35 kg M/W And Increase Load Every 2 Set)

MetCon
FOR TIME!!!
30/60 DU/SU
21/15/9 T2B / KTC
9/15/21 Front Squat From Ground 50/35 kg M/W
WOD 17/05/18
Deadlift
5 set 3 Rep
Start From 75% Build up To 85% of 1 RM
Rest 2:00 B/T set

For Time
4 Round Of:
15 GHD SIT UP/ 30 AB MAT SIT-UP
16 One Arm DB STOH 20/15 kg M/W
Cap Time 8 Min
Rest 3 min

4 Round Of:
7 Ring Dip
200 MT Run
Cap Time 8 Min
Finish
MERCOLEDì 16/5/18
Mercoledì 16/5
HAPPY BIRTHDAY LUCA +48
Skill Bar MU
AMRAP 16:00
2 Bar Muscle Up
10 Burpees Facing PRL
12/10 Cal Bike
WOD 15/05/18
STRENGTH

Every 90 Sec X 6 Set
3 Hang Power Clean
Start At 40/25 And Build Up To Heavy Set

-TEAM OF TWO-
FOR TIME!!!
70 Wall Ball 9/6 kg M/W
60/100 DU/SU
12 Hang Power Clean 50/35 kg M/W
60 Wall Ball 9/6 kg M/W
60/100 DU/SU
12 Hang Power Clean 50/35 kg M/W
50 Wall Ball 9/6 kg M/W
60/100 DU/SU
12 Hang Power Clean 50/35 kg M/W
40 Wall Ball 9/6 kg M/W
60/100 DU/SU
12 Hang Power Clean 50/35 kg M/W
30 Wall Ball 9/6 kg M/W
60/100 DU/SU
12 Hang Power Clean 50/35 kg M/W
LUNEDì 14/5/18
Lunedì 14/5

Back Squat
5 Reps X 5 Set
Use 70% Of 1 RM
Rest 2 Min B/T Set

WOD
MetCon
AMRAP 18
200 Mt Run
16/14 Cal Row
6 Pull Ups
12 Push Ups
DOMENICA 13/5/18
Domenica 13/5

For Time!
10 ROUNDS
5 Chest To Bar Pull Ups
10 WB 12/9 kg
200 mt Run
SABATO 12/518
Sabato 12/5

AMRAP 20 MIN
-TEAM OF THREE CHANGE AS NEED-
27 Squat Clean 40/25 kg M/W
21 HSPU
9 Rope Climb
NOTE: Man Increase 10 kg Each Round Woman Increase 5 kg Each Round
WOD 11/05/18
Venerdì 11/5

10 MIN SKILL DU

MetCon
By IN
1 Mile Bike
5 Rounds Of
30 DU / 60 SU
10 Double KB FR Step Up 16/8 kg M/W
CASH OUT
50 Slam Ball
GIOVEDI 10/5/18
Giovedì 10/5

10 MIN CAP TIME
1 Rep Max SNATCH Any Style

REST 4 MIN

12 MIN AMRAP
100 mt Sprint Run
3 Power Snatch 50/35kg M/W
WOD 9/5/18
Mercoledì 9/5

"JACKIE"
For Time
1000 MT ROW
50 Thruster Empty Barbell
30 Pull Ups

Core Work Out
5 ROUNDS
15 GHD SIT-UP
20 sec L-Sit PRL/ BOX
30 sec Rest B/T ROUNDS
Wod 08/05/18
Martedì 8/5

Gymnastic Work
4 Rounds
4 PRL/RING Push Ups
8 Pistols Squat (4 Each Leg)
10 Hip Extension

FOR TIME!
-TEAM OF TWO CHANGR AS NEED-
WHOLE TEAM CAN WORK AT SAME TIME
120 DB Burpees GTOH 22,5/15 kg M/W
180/150 Cal Bike
WOD 07/05/18
Lunedì 7/5

Bench Press 5/5/3/3
From 70% To 80%
Rest 2 Min

AMRAP 8
7 T2B
14 Goblet Squat 24/16 kg M/W
30/60 DU/SU

REST 3 MIN

AMRAP 8
6 Power Clean 50/35 kg M/W
8 FR Lunges 50/35kg
200mt Run
CrossFit Civitanova 30.04-06.05 - Martedì 1/5 È Aperto Apriamo h 9:0 CF classe 11:00-12:00

Lunedì 30/4

Front Squat Tempo Training First Rep 3/2/1
5 Set X 3 Reps Use 80% Of 1 RM
Rest 2 Min B/T Set

AMRAP 15
-Team Of Two-
200mt Syncro Run
12 Syncro AS 24.16 kg M/W
12 Burpee Box Jump 60.50 cm
24/20 Cal Bike

Martedì 1/5 È Aperto
Apriamo h 9:0
CF classe 11:00-12:00

Core Work Out
4 ROUNDS:
10 Hollow Body Rock
10 V-Up
10 Tuck Up
Rest 1 Min

FOR TIME!!!
18/15/12/9
Pull Ups
16mt
1 DB Oh Walking Lunges 20/10 kg M/W

Mercoledì 2/5

Dead Lift 6 Reps X 4 Set
Use 70% Of 1 RM
Rest 2 Min B/T Set

AMRAP 8
8 Box Jump Over 60/50 cm
8 DB Ckean 20/15 kg M/W (2 DB)
8 Burpees H.Off

REST 3 MIN

AMRAP 8
8 Carry DB Over 60/50 cm
8 DB STOH 20/15 kg M/W (2 DB)
8 Burpees H.Off

Gioved' 3/5

Barbell Complex
EMOM 9 min
1 Power Snatch
1 Hang Squat Snatch
1 OHS
Performance 50.35 kg
Fitness 40.25 kg
The goal is perform all the complex Unbroken

4 ROUNDS FOR TIME
200 mt RUN
50/100 DU-SU
30 Wall Ball 9/6 Kg
Cap 16 min

Venerdì 4/5
Gymnastic work
4 Round
7 Ring Push Up
5 Strict Pull Up
7+7 Pistol Squat

2 Rnds For time
80/70 Cal Row MW
30 T2b
30 Ring Dip (Fitness 40 Push Ups H. Off)
30 FS from Ground 60.40 Performance - 43.30 kg Fitness)
Change As need all the Exercise

Sabato 5/5
Team of Two
Change As Need
For Time
100 Cal Bike
50 Air Squat
1000 Mt Run
40 Clean And Jerk 40/25 Kg
30 Pull Up
100/200 DU/SU
20 Syncro Burpees Facing PRL

Domenica 6/5

Gymnastic Work
10 Vup
3 WAll Climb
10 Air Squat
X 3 set

9 min Amrap
30 DU
9 PS 34.25 kg
CrossFit Civitanova From 16/04 to 22/04
CrossFit Civitanova From 16/04 to 22/04

Lunedì 16/04

Strength
Bench Press
4 set 6 Rep
Rest 2:00 B/T set
Use 75% of 1RM

AMRAP 6'
15/12 Cal Row
12 Push Up H.Off

Rest 2'

AMRAP 6'
30/60 DU/SU
16 Hang DB CJ 22.5/15 Kg Kg

Rest 2'

AMRAP 6'
20 Air Squat
10 GHD Sit Up

Martedì 17/04
For Time!!!
Team Of 2
120/90/60
Wall Ball 9/6 KG Change Each 10 rep
12/10 Unbroken Pull up Each
If You Break The Set Perform 5 Burpees For Penality

Cash Out

Core Workout
10 Bar Tuck Up
10" Hold L-Sit
10" Hollow Body Rock
Rest 1'

Mercoledì 18/04

Deadlift
4 set of 4 Rep
Rest 2:00 B/T Set
70% Of 1RM

EMOM 24'
First) 9 Burpees Box Jump Over 60/50 Cm
Second ) Amrap Hang Power Clean 50/35 KG
Third) 200 Mt Run
Fourth) Rest

Giovedì 19/04

Every 90 second X 6 Set Perform
1 Power Snatch +
1 Hang Squat Snatch
1 OHS

Start From 40/25 KG Build up To Max Load

AMRAP 12
1.2.3.4.5.6...
Hang Squat Snatch 40/25 kg
T2B

Venerdì 20/04

Gymnastic Work
4 Rounds
2 Wall Climb/ 4 HSPU
4 Chin Up
12-UP

FOR TIME !!!
10 ROUNDS OF:
15/10 Cal Bike
11 AS 24/16 kg
6 Back Squat 70/40 kg
Cap Time 25

Sabato 21/04

-TEAM OF TWO-
AMRAP 18
400 Mt Row
20 Push Press 45/30 kg
10 Syncro Burpees Facing
400 Mt Run
20 SDHP 45/30 kg
10 Syncro Burpees Facing
4 Rope Climb

Domenica 22/04

7 Rounds For Time!
30/60 DU/SU
8 Squat Clean Thruster 40/25 kg
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