CrossFit Civitanova 6.12 Nov 2017


Lunedì 6
FS 5 set X 5 reps @75% 1 RM
rest 2 min

For Time
30/20/15/10
WB 9/6kg
9 Burpees box jump over 60/50cm
200mt Run

Martedì 7
Gymnastic work 3 Round of
1 Rope Climb 10 V-Up
10 alt Pistol

AMRAP 2 min
12/10 cal Bike
Max reps DB Snatch 20/12,5kg Rest 1 min
MARAP 2 min
15/12 cal Row
Max reps T2B/KTC
Rest 1 min
Repeat x 4 Set

Mercoledì 8
Bench Press
4 set X 6 reps
70% 1 RM Rest 2 min

5 Round of
30/60 DU/SU
14 KB STOH 1 Arm 20/12kg
8 T2B

Giovedì 9
AMRAP 10 min
5 Pull ups
10 Push ups
15 Air Squat
Rest 2 min
Find 1 RM Squat Clean
8 min cap time

Venerdì 10
Skill: Ring Muscle Up 10 min skill work

8 min AMRAP
15/12 cal Bike
12 HPS 30/20kg
9 OHS 30/20kg
6 Burpees lateral
Rest 3 min REPEAT

Sabato 11
Team of two change as need
For Time
75 Deadlift
50 Hang Power Clean
25 STOH
50 Hang Power Clean
50 Back Squat
Cash out
Amrap
Max cal .... Bike

Man Use 50 Kg
Woman Use 35 Kg
Time Cap 13 min

Domenica 12
For Time
1000 Mt Row
1 K Run
800 Mt Carry the KB FR 20/12 kg
100/200 DU/SU
CrossFit Civitanova Hero of the Day Francesca Vitellozzi prima class cat. SEM Run 30/10 - 05/11

Lunedì 30/10
Strength
Back Squat
4 Set 6 Reps
Use 75% Of 1RM Rest 2' Between set

Team of 2 Change As Need For Time!!!
40/30/20/10
Axle Bar Thruster 35/25
Cal Row
10 Burpees Facing PRL

Martedì 31/10
Gymnastic Work
10" Hold HS Stomach to wall
10" Hold Chin Over the Bar
10" Hold PRL L-Sit
10" Hold Bottom position of Squat
x4ROUND
AMRAP 14'
14/12 Cal Bike
14 Pull Up
14 GHD Sit Up
14 Box Jump Over 60/50 cm

Mercoledì 01/10
Vedi Locandina
Rivolto anche Tutti voi siete invitati a partecipare alle classi demo presso
il Centro Commerciale Cuore Adritico
Dalle 16:00 una classe ogni 30 min Alle 20:00

Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare.

Gioved' 02/10
Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è aperto regolarmente fino alle 15:00

Gymnastic Work
5 Ring Dip
10 V UP
15 Hip Exestension

x 3 ROUND
FOR TIME!!!
TEAM OF TWO CHANGE AS NEED For Time
3000 MT ROW
EVRY 3 MIN PERFORM
10 Syncro American Swing 24/16 KG 10 Syncro Push Up

Venerdì 03/11
Strength
Shoulder + Push Press + Push Jerk
From Rack (1+2+3)
Rest 2' between Set
x 6 Set
Load By Feel

4' ON - 1' OFF X 4 ROUND
200Mt Run
20 Mt FR Lunge 20/12.5
Max Effort T2B
The Score is the Rep of T2B

Sabato 04/11
Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è aperto regolarmente.

Team of Two Change As Need
AMRAP 12' 60/120 DU/SU 40 WB 9/6 Kg 4 Rope Climb
Rest 3'
AMRAP 12'
60/120 DU/SU
30 Power Clean 40/25 Kg 12 HSPU
Domenica 05/11
For Time
4 Round of
400 Mt Row
6 Power Snatch 40/25 Kg 9 OHS 40/25 Kg

Domenica 5/11
Box Chiuso

Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è chiuso la mattina
CROOSFIT CIVITANOVA 23/10 -29/10
CrossFit CIVITANOVA 23/10 -29/10

LUNEDI 23/10

Strength

Front Squat
3/3/2/2/1/1
Start from 80% built up to Max Load
Rest 2'

Amrap 20'
Team of Two Change as Need
40 1 Arm DB STOH 22.5/15 Kg
30 burpees H. Off
20 GHD Sit Ups
10 Pull Up

MARTEDI 24/10

Gymnastic Work
4 Round of
5+5" Strict Toes to Bar + L-Sit Hold
5 HSPU / 7 Pike push ups
15 Air Squat

For Time
21/18/15/12/9
SDHP 35/25 Kg
Cal Bike
Wall Ball 9/6 Kg

MERCOLEDI 25/10

Strength

Bench Press
5 Set 5 Reps
Use 75% of 1RM
Rest2' Beetwen Set

100 Box JUMP for Time
Emom
12 alt. DB Snatch 22.5/15Kg
Max reps Box Jump 60-50 cm
Time cap 12 min

Giovedi 26/10

Strength

Deadlift
4 Set 6 Reps
Use 70% of 1RM

For Time
6 Hang Power Clean
12 FR Lunge
Run 200 Mt
8 Hang Power Clean
10 FR Lunge
Run 200 Mt
10 Hang Power Clean
8 FR Lunge
Run 200 Mt
12 Hang Power Clean
6 FR Lunge
Run 200 Mt

Men Use 40 Kg
Women Use 25 KG

Venerdi 27/10

EMOM 8'
ODD: 1 Rope Climb
Even: 1 Arm KB Front Squat 6+6 24/16 Kg
Amrap 3'
15 American Swing 24/16 Kg
15 Push Up
Max Cal Row/Bike (alternate Each Round)

Rest 2'
X 4 Rounds

Sabato 28/10

Team of 3
100 Power Snatch
WHILE A AND B WORK ON PS C RUN 200 MT THAN CHANGE
100 OHS
WHILE A AND B WORK ON OHS C RUN 200 MT THAN CHANGE
100 Burpees Facing Barbell
WHILE A AND B WORK ON Burpees C RUN 200 MT THAN CHANGE

Man Use 35 Kg
Woman Use 25 Kg

DOMENICA 29/10
SORRY WE ARE CLOSED FOR THE TEAM ELITE CAMP
CrossFit Civitanova 16.22 Ottobre

Lunedì16
Push Press from rack
5/5/3/3/3
load by feel rest 2min between set

AMRAP 18'
-Team of two -
21/18 cal Row
15/12 DB front squat 20/12,5kg
9/6 Pull ups
Change each exercise

Martedì 17

Gymnastic work:
4 RNDS
5 ring push up
8 GHD back extension
12 BW lunges step back

E3MOM
15/10 cal Bike
10 power Snatch 30/20kg
5 Burpees H.off
X 5 SETS

Mercoledì 18

Back squat 4/4/4/4
First rep is tempo training 3/2/1
70% 1RM rest 2min

FOR TIME!!!!
team of two change as need
2 round of:
40 WB 9.6 kg
100/200 DU/SU
800 Mt Run

Giovedì 19

Gymnastic Work

4 Round Of:
5 Ring Dip
10 V UP + 10 Hollow Hold
10 Pistol

AMRAP 16'
10 T2B
8 Box Jump Over 60/50 cm
4 Deadlift 100/60 Kg

Venerdì 20
EMOM 10'
ODD: 10 DB Step up 20/12.5 KG
EVEN: 5 Strict Ring Pull Up

FOR TIME
HSPU
10/8/6/4/2
AXEL Bar FS 40/30 kg
2/4/6/8/10
12/10 CAL BIKE

Sabato 21

Team of Two Change As Need
50 OHS 40/25 Kg
40 Burpees Lateral
1000 Mt Row
40 DB STOH 20/12.5
50 SDHP 40/25 kg
1000 Mt Row
10 Rope Climb

Domenica 22

TEAM ELITE BOX CHALLENGE
CrossFit Civitanova vs CrossFit San Severino
CROSSFIT CIVITANOVA 09-15 OTTOBRE 2017

LUNEDI 09
FS 5-5-5-3-3
REST 2 MIN B/T SET

5 RNDS FOR TIME
10 PC  43-35 KG
10 BOX JUMP 60.50 CM
3 HSPU

MARTEDI 10
SKILL RMUP
TEAM OF 2
15 MNI AMRAP
20 CAL ROW
20 CAL BIKE
10 DB CJ 20-12,5 KG M-W
4 RMUP - SCL CTB

MERCOLEDI 11
DL 5X5 REST 2 MIN B/T SET

5 RNDS FOR TIME
21 WB 9-6 KG SYNCRO
15 T2B CHANGE AS NEED
9 WALL CLIMB CHNGE AS NEED

GIOVEDI 12

GYMNASTIC WORK
1 LEG LESS ROPE
3 PRL SHOOT TROUGH
6 ALT PISTOLS

10 RNDS OF
1 CJ 90-70 M. 50-40 W
2 CHIN UP L-SIT
3 HIGH BOX JUMP 70-60 CM
4 ALT KB SNATCH 24.16 KG
5 BURPEES H. OFF

VENERDI 13
SKILL SQUAT SNATCH
EMOM 2 SQSN 
60\50 M 35\20  KG W

3 RNDS FOR TIME
500 MT ROW
400 MT RUN
20 CAL BIKE
10 DOUBLE KB STOH 20.12 OR DB 20.15 KG

SABATO 14
EMOM 12
ODD 1+1 TGU 24.16 KG
EVEN 15 GHD SIT UP
THIRD 15.12 CAL BIKE

12 MIN AMRAP
30-60 DU\SU
7 PS 40-25 KG
9 BURPEES FACE BARBELL

DOMENICA 15
CAUSA PARTY DEL BOX OGGI SIAMO DI RIPOSO, VI INVITIAMO TUTTI A PARTECIPARE ALLA FESTA DI INIZIO ANNO.
CrossFit Civitanova 02.08-0TTOBRE 2017
Lunedì 02

Back Squat 5/5/3/3/3
Up to max load start at 70%
Rest 2 min

For time
-Team Of two change as need-
60/50/40
Wall ball 9/6kg
sumo deadlift high pull 40/30 kg
200mt syncro run

Martedì 03

Gymnastic work
4 Round of
2 Wall climb
4 Strict T2B
10 Air Squat

AMRAP 14 min
4 HSPU/ 8 Pike Push ups
4 DB power clean 20/12,5kg
4 DB front squat 20/12,5kg
12/10 cal bike

Mercoledì 4

EMOM 10
Odd: 5 weitghed chin up
Even: 8 GHD Sit Up

Rest 2 min

EMOM 10
Odd: max reps Burpees facing PRL
Even: max reps AS 24/16kg

Rest 2 min

EMOM 10
Odd: max cal Row
Even: max DU/SU

Giovedì 5

Skill: power snatch

AMRAP 12
-team Of Two-
30 box jump
20 T2B
10 Syncro DB thruster 1 Arm 15/10kg

Rest 1
7 min cap time
Find 1 RM power Snatch

Venerdì 6

Front Squat 4 set 6 reps
70% 1 RM Rest 2min

4 Round of
10 Push pus H. OFF
20mt 1 DB OH Walking lunges
30 Sit ups
40/80 DU/SU

Sabato 7

For time
-team of two change as need-
By in
1.7 K Run
30/20/10
Pull ups
21/15/9
Syncro DL 100/80kg
10 Syncro Burpees facing
In the remaining time Max cal Bike
Cap time 20min

Domenica 8

5 Round of
400mt row
10 box Jump Over
15 DB Snatch 20/12,5kg
CrossFit Civitanova From 25/09 to 01/10

Lunedì 25/09
Strength
Overhead Squat From Rack
4 Set 6 Rep
Rest 2 Min Between Set

Skill Butterfly Pull Ups

Amrap 7'
5 DB Man Maker 15/8 Kg
30/60 DU/SU

Rest 3'

Amrap 7'
6 Pull Ups
12/10 Cal Bike

Martedì 26/09
Core Workout
4 Round Of:
10" Ring/Matador L-Sit Hold
10 V UP
10 Alt Single Leg Tuck Up
Rest 1 Min

For Time!!!!
Team Of Two Change As Need
7 Round Of
20 KB Deadlift 32/20 Kg
20 Box Jump 60.50 cm
10 Syncro Burpees Facing KB

Mercoledì 27/09
Strength
EMOM 12'
Odd: 6 Bench Press heavy reps
Even: 1 Rope Climb

Amrap 15'
10 Wall Ball 9/6 Kg
5 T2B
Run 200 mt
Note: Increase 2 reps Of Wall Ball each Round

Giovedì 28/09
Gymnastic Work
4 Round Of
8 Pistol Squat
4 HSPU - 8 Pike Push Up
30" Plank

For Time!!!!
Team Of Two Change As Need
100/80 Cal Bike
100/80 Cal Row
Every Min Perform from the second minute
Odd: 6 Syncro Hang Squat Clean 50/35 kg

Venerdì 29/09
Strength
Push Press
5/5/3/3/3
From 70% To 80% Of 1RM
Rest 2' Between Set

For Time!!!
30/21/15/9
Alt KB Olympic Snatch 24/16 Kg
10 FR Lunges Axel Bar 45/35 kg

Sabato 30/09
TEAM CHIPPER
2 Round For Time!!!!
Team Of Two Change As Need
1000 Mt Row
50 Pull Up
50 CJ 43-35 kg
50/40 Cal Bike

Domenica 01/10

Amrap18'
9 Deadlift snatch grip 40/25 Kg
6 Hang power Snatch 40/25Kg
3 OHS 40/25 Kg
30/60 DU/SU
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
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