CrossFit Civitanova 18.24 SETTEMBRE
LUNEDI

FS
6 SET X 4 REPS 70%
REST 2:00

5 RNDS FRO TIME
10.8 PULL UPS
20 WB 9.6 KG
10.8.6.4.2 DB BURPEES STEP OVER THE BOX 60.50 CM
(DB M.20-15 KG\W 12,5-10 KG)

MARTEDI
3 RNDS
10 PRL PUSH UPS
10 V-UP
10 SEC HOLD HOLLOW BODY

FOR TIME TEAM OF 2
42\30\18 CAL BIKE
20 DB ALT SNATCH 20.15 KG M.W
100 DU - 200 SU

MERCOLEDI
PUSH PRESS 5X5 REST 2:00 MIN:SEC B/T SET

EMOM 20 MIN
1 MIN 10+10 AS 24.16 KG - ALT. PISTOLS OR (20 AIR SQUAT)
2 MIN 1+1 TGU 24.16 KG
3 MIN 200 MT RUN
4 MIN REST

GIOVEDI
SKILL: SQUAT CLEAN
10 MIN TIME CAP 1 RM SQUAT CLEAN

FOR TIME
250 MT ROW
10 T2B
5+5 DB THRUSTER 1 ARM 20.10 KG M.W
REST1:00 MIN B/T SET
X 5 SET

VENERDI
SKILL BMUP-CTB

TEAM OF 2
6 RNDS FOR TIME
4 BMUP 8 CTB
20 DOUBLE KB FS 20.12 KG
2 ROPE CLIMB
20 CAL BIKE
TIME CAP 30:MIN

SABATO
FROM 0:00 TO 10:00
FRAN
21-15-9
THRUSTER 43.30 KG
PULL UPS
10:00 MIN TIME CAP
REST 5 MIN
AT 15:00 MIN
TEAM OF 2
2 K ROW CHANGE AS NEED

DOMENICA
AMRAP 8 MIN
BY IN: 400 MT RUN
THAN
12 GHD SIT UPS
12 BOX JUMP
12 HPC 40/25 KG
12 BURPEES LATERAL

REST 3 MIN
REPEAT

CROSSFIT CIVITANOVA 11-17 SETTEMBRE 2017
Lunedì 11/09

Skill: RMU/Pull ups

For Time !
8 Rounds Of :
2/4 RMU/C2B
8 KB STOH 1 arm (4+4) 24/16kg
12/10 Cal Bike

Martedì 12/09

Bench Press
4 set X 6 reps 70% 1 RM
Rest 2min each set

Amrap 20min
-team of two change each exercise-
30/60 DU/SU
21 cal Row
15 Push ups H. Off
9 T2B

Mercoledì 13/09

Skill: HS/HSPU

For Time !!!!
600mt Run
18 HSPU/ box Pike Push ups
20mt DB lunges 15/8kg
400mt Run
15 HSPU/ box Pike Push ups
20mt DB lunges 15/8kg
200mt Run
12 HSPU/ box Pike Push ups
20mt DB lunges 15/8kg

Giovedì 14/09

Gymnastic work
4 RNDS Of:
3 Strict Pull ups
10" PRL L-Sit
10 GHD Hip Extension

CHIPPER !!!
For Time
-Team of two change as need-
60 cal Bike
60 HPC 50.35 KG
100 cal Row
40 T2B/KTC
40 SYNCRO WB 9/6 kg
60 cal Bike

Venerdì 15/09

Back Squat 5 Sets X 4 reps
Only the first Rep is tempo training 3/3/1
For the all Sets 70% 1 RM

For Time !!!
By in 800mt Run
Then
21/15/9
Pull ups
15/12/9
DB BURPEES GTOH 20/15kg

Sabato 16/09

AMRAP 30min
-team of 3 change as need-
1200mt Row
120 Thruster 40-30 KG
3000mt Bike
120 GHD SIT-UP
1200 Mt DB Farmer Carry 15/8 kg

Domenica 17/09
EMOM 24'
First: 6 Clean and Jerk 40/25 Kg MAX REPE BURPEES FACE
Second: BIKE ASS MAX CAL
Third: 30/60 DU/SU

CrossFit Civitanova 04/10 SETTEMBRE 2017


Lunedì 04/09

AMRAP RNDS & Reps
8 set
2 min ON
1 min Off

Odd
2' AMRAP
20 Wall Ball 9/6 Kg
Max Cal Row

Even
2' AMRAP
12 T2B/15 KTC
Max Cal Bike

Accesory Work

EMOM 10'
Odd: 10 Stone Big Hug or double KB FR Lunge
Even: 6+6 DB Bent Row

Martedì 05/09

Gymnastic Work
4 Round Of:
5 Ring/Matador Dip
10 Pistol
Accumulate 20" L-Sit Hold Hang on Bar

For Time!!!!
40/30/20/10
DB Snatch 22.5/15 Kg RX 15/10 Kg SC
80/60/40/20 DU 160/120/80/40 SU
CASH OUT
1000 mt RUN

Mercoledì 06/09

Front Squat

5 Set 3 Reps first Rep is Tempo Training 3/3/1
@70% of 1RM Rest 2' Between Set

AMRAP 20'
Team of 2 Change as Need
100 DB Deadlift 22.5/15 Kg
25 Burpees Facing Dumbells
75 DB PC
25 Burpees Facing Dumbells
50 DB STOH

Giovedì 07/09
Gymnastic Work
4Round of:
10 Shoulder Touch/10" Handstand Hold Stomach to Wall
1 Rope Climb
20" Hold Squat Bottom Position

Team of Two
Max Distance on Row
3' Max mt Partner A
3' Max mt Partner B
2' Max mt Partner A
2' Max mt Partner B
1' Max mt Partner A
1' Max mt Partner B
Repeat

Venerdì 08/09
10' Mobility Routine

Skill: HPS/OHS
10 Round For Time
7Hang Power Snatch 30/20Kg
9 Overhead Squat 30/20 Kg
11/9 Cal Bike

Sabato 09/09

Team of 3
For Time to ......Zero
Than
60 mt Push the Sled 100/50 kg (20mt each)
60 Push Up
60 Pull Ups
60 Syncro Air Squat
-10 reps each RNDS
Domenica 10/09

For Time!!!

10.9.8...1 American Swing 24/16 Kg
10.9.8....1 Burpees H off
1+1 Tgu 24/16 Kg
CrossFit Civitanova 28 agosto - 3 settembre FOTO: TEAM "AMBO' AMBO'.."
CrossFit Civitanova 28 agosto - 3 settembre
Lunedì 28

Bench Press Narrow Grip
5/5/3/3/3
Rest 2' Between set

Team of Two
I go you go
AMRAP 18'
12 FR DB lunges 20/12,5kg
8 T2B / 12 KTC
200mt Run (100 mt each)

Martedì 29

Gymnastic work
4 Rounds
6 PRL Push ups
8 GHD Back Extension
10 Air Squat

Fort Time !
By in 40/30 cal Bike
21/15/9
AS 24/16kg
box Jump Over 60/50cm
Cash out 30 Burpees

Mercoledì 30
Back Squat
3/3/2/2/1/1
Up to Max load
Rest 3 min Between Sets

For Time !!!
Team of Two
Change sa Need
1000mt Row
100 WB 9/6 kg
80 Pull Ups
60 GHD Sit-Up

Giovedì 31

Core work out
3 Rounds
10 Hollow rocks
8 V-ups
6 Tuck-ups
10 sec Hollow body hold
Rest 1 min

14min AMRAP
6+6 Double KB clean & jerk 20/12kg
30/60 DU/SU
200mt Carry the Sand Bag

Venerdì 01

EMOM 8'
3 hang squat Clean 60/45kg

8 Rounds For Time!!
4 HSPU/ 6 Push ups H off
8 CTB
12 Air Squat
200mt Run

Sabato 02

Team of Two change sa need
AMRAP 22min
30 cal Bike
30mt Drag Sled 80/60kg
30 Single DB STOH
10 Syncro Burpees

Domenica 03

4 Rounds For Time
400mt Row
15 Thruster 30/20 kg
CrossFit Civitanova 21/08-26/08

Lunedì 21/08

Strength

Front Squat
5/5/3/3/3
From 70% to 75% of 1 RM
Rest 2 min b/t Set

5 Round ForTime
18/15 Cal Row M W
15 Thruster empty Barbell
10 Pull Ups

Martedì 22/08

Gymnastic Work
3 Rounds of
10" Hollow Hold
10" Arch Hold
10 Sit Ups

Skill HPC 3 position
HIP / High Hang Up / Low Hang Below Knee
Focus on the path Bar

AMRAP 16'
Team of Two (Change sa Need)
10 HPC @
20 FR Step Up @ 50 cm All
400 mt RUN (200 mt each)

@
Performance 50/35 kg M/W
Fitness 40/25 kg M/W

Mercoledì 23/08

Strength
Push Press
5 Set 5 Reps
70% Of 1RM
Rest 2' Between set

5 Rnds For Time!!!!
10 Power Snatch @
10 Box Jump 60/50 Cm
10 T2B

Performance 50/35 kg M/W
Fitness 40/25 kg M/W

Giovedì 24/08

Gymnastic Work
4 Rounds of
5 Paralette Push Up
10 Air Squat
15" L Sit Hang on Bar

6 Rounds of:
1' Max Cal Bike
1' Max Burpees Face PRL
1' Max DU/SU
1' Max cal Row
1' Rest

Venerdì 25/08

Back Squat
5 Set 3 Reps
75% Of 1RM
Rest 2'

AMRAP 8 min
Rest 3 min x 2

(Team of Two Change each exercise)
300 mt Row
20 DB Snatch 20/12.5 Kg
6 RMUP/ 10 Ring Dip (or Jump Ring Dip)

Sabato 26/08

For Time!!
Team of 3
90/60 Cal Bike (30/20 each)
75 Wall Ball 9/6Kg (Change each 15)
60 SDHP 43/30 kg (Change Each 10 )
75 Wall Ball 9/6 Kg (Change each 15)
90/60 Cal Bike ( 30/20 each )
CrossFit Civitanova 8/13 Agosto

Martedì 08/08

Skill:
10' Kipping Bar MU / Kipping Pull Up

For Time!!!
Team Of Two Change as Need

8 Round Of:
6 BMU/12 CTB
12 Burpees Box Jump 60/50 cm
24 One Arm DB Thruster Change Side every 6 reps

Mercoledì 09/08

Strength
Front Squat
4 Set 6 Reps @70% Of 1 RM
Rest 2'

For Time
Team Of Two
2000 mt Row change at 250 mt
2000 mt Run change at 200 mt
100 American Swing 24/16 kg change every 20 reps
100 GHD Sit ups change every 10 reps

Giovedì 10/08

EMOM 10'
Odd 1 Rope Climb
Even 8 Pistol

Amrap 16'
12 DL @40/25Kg
30/60 DU/SU
9 HPC 40/25 Kg
30/60 DU/SU
6 STOH 40/25 Kg
30/60DU/SU

Venerdì 11/08

EMOM 12'

Odd: 5/3 HSPU
Even: 8/6 Chin Up

For Time!!!!

21/15/12/9/6
Cal Bike
10 DB Renegade Push Up
10 Mt DB FR Walking Lunge

Sabato 12/08

For Time
Team of 3
135 Cal Row
A) Row For Cal
B+C) Hang on bar
A perform 15 Cal than change

135 mt Drag Sled Pull 75/40 kg
Drag Sled Pull
24/16kg M/W
B+C) Hold 2 KB In FR 24/16 Kg
A perform 15 Mt than change

120 PC 40/25 Kg
Perform PC
B+C) Hold HS Back to Wall
A perform 10 PC than change
WOD 07.08.17 LUNEDI

Skill. HSQSN

Emom 10 min
3 reps
M. 50-40 kg
W 35-30 kg

4 Rnds for time
20.15 Cal Bike
15 Burpees Face PRL
9.7 Chin Up
CrossFit Civitanova 31.07/06.08 2017
Lunedì 31
Back Squat 5 set x 4 reps
Rest 2 min B/T set

6 Rnds for Time
10 DB PC 20/12,5kg M/W
15-18 \ 12-15 Cal Bike - Row
10.8 BOX JUMP 60.50 CM

Martedì 01
10 min Practice
Skill: HS Hold / HSPU

For Time!!!
400 mt Run
21/15/12/9 Pull ups
20 Mt DB Walking lunges 15/10kg M/W

Mercoledì 2
EMOM 10 min
Odd: 5 Ring dip/Matador
Even: 10 V-up + 10sec hold Hollow position

For Time!!!
100 THRUSTER 40.30 KG
Every time you break the set, perform
7 Burpees Hands off

Giovedì 3
SKILL PS
Team of two
8 RNDS FOR TIME Change as Need
20 Cal Row
10 POWER Snatch 45.35 KG
20 Syncro Sit Up
10 Syncro Push Up
20 T2B change as need
10 Power Clean 45-35 kg
200 Mt Syncro Run
time cap 35 min

Venerdì 4
EMOM 8'
Odd: 10 DB step OVER 20-14\10-8 KG
Even: 5 Strict pull ups

AMRAP 14'
12/10 cal Bike
20 Wall Ball 9/6 Kg
100 mt double KB farmer Carry 24/16kg M/W

Sabato 5
Team Of Two
Amrap 8min
2.4.6.8....
Syncro DL 100/80kg M/W
10 Syncro Burpees lateral
Rest 4'
Amrap 8min
60/120 DU/SU
30mt Push the Sled (15 each) 100/60 Kg
WOD 27.07.2017 Giovedi

Emom 10 min
Power Snatch 3 Position

5 Rnds For Time
15/12 Cal Bike
10.8 T2B
10 DBSQCL20.10 kg
Time Cap 16 min
WOD 26.07.2017 Mercoledi

Strength
5 set X 4 reps SP
Rest 2 min b/t set

Met Con
4 Rnds of
1 min WB 9.6 kg
1 min Burpees H off
1 min SDHP 40/25 kg
1 min 200 mt Run
1 min rest
WOD 25/07/2017 Martedì

Gymnastic Work
4 round of:
1 Rope climb
3 Ring Dip
30" Plank hold

Amrap 8'
12 Cal Bike
12 American Swing 24/16kg
12 Box Jump over
12 GHD Sit Up
Rest 3' repeat
WOD 22/07/2017 Sabato

For Time Team of 3
By In 1.5 k Row
30 HSPU
40 T2B
50 Syncro DB Burpees 15.8 kg
60 mt Drag Sleed
WOD 21/07/17 Venerdì
10 Rnds For time
30/60 DU-SU
10 mt +10 reps +10 mt Big Hag Bear Walking F. + SandBag FS + Big Hag Bear Walking B.
7 GHD sit ups

@ sand Bag M/W 40/25 kg
WOD 20.07.2017 Giovedì
Bench Press
5 set X 4 reps
Rest 2 min b/t set

For time Team Of 2
100 Pull ups
100 DB CJ 20/10 kg
100 Air squat
100/120 cal Bike / Row
While partner B Run 150 Mt
Change as need
WOD 19.07.2017 Mercoledì
Front Squat
5 set X 3 reps
Rest 2 min
Build Up Yo Max Load

5 Rnds For Time
10 WB 9.6 kg
10 HPS 40.25 kg
10 Burpees Face Barbell
Time cap 15:00 min
WOD 18.07.2017 Martedi
Skill. KB Snatch / Kipp ring Dip

10 Rnds For Time
3 Kipping Ring Dip
5+5 KB Snatch 24.16 kg
7 Box Jump Over 60.50 cm
200 mt Run
WOD 13/07/17 Giovedì

BS
E2MOM 5 reps X 5 set
Build up to max load

For Time
Team Of 2
60 GHD Sit up
While partner Hold HS back to wall
70 box Jump Over 60.50 cm
While partner Hold Double KB FR 24.16kg
Cash out
1.7 K Run
WOD 12/07/2017 MERCOLEDI CLASSI REGOLARI APERTI DALLE 7:00 FINO 21:15
EMOM 8 MIN
1 ROPE CLIMB + 10 WB 9.6 KG

7 RNDS FOR TIME
10.8  ALT DB SNATCH 20.15 KG
8.6 T2B
12.10 CAL BIKE ASS.
WOD 11/07/2017 FINALMENTE SI RIAPRE CrossFit Class 18.15 - 19.15 - 20.15


AMBIENTE CLIMATIZZATO

Skill: Drop Snatch + OHS From Rack
1+3 Drop S + OHS
E2MOM x 6 set
Build Up to heavy load

AMRAP 9'
20/15 cal Row
4 Rnd of Cindy
M/W

Rest 3'

AMRAP 9'
15/12 cal Bike
8/6 HSPU
6/4 BP Hands Release
WOD 08/07/16 Sabato

H18:30-19:30 presso Cine Teatro Cecchetti Lungo mare Sud Civitanova

OHS from Ground
E2MOM 10 reps X 6 Set

10 Rnds for Time
6+6 PS (KB-DB)
8 Burpees H. Off
150 mt Run

.... alla fine della classe tutti a cena insieme!!!!! Non mancate!!!!
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