MARTEDI 12.11.2019 CROSSFIT CIVITANOVA "M-G"
TEAM OF TWO
12 round (6 each) of:
2' AMRAP:
By in
15 deficit Push ups
12 t2b
.....max cal bike
WOD 11.11.2019 CROSSFIT CIVITANOVA W
TEAM OF TWO
FOR TIME
5 ROUNDS OF
20 HANG POWER SNATCH
WHILE PARTNER HOLD 1 DB IN FR
20 DUAL DB STEP OVER 60/50 CM
WHILE PARTNER HOLD BARBELL IN FR
RX M 40/20 W 30/15
SC M 30/15 W 20/10
B M 20/10 W 15/6
WOD 10/11/2019 CrossFit CVITANOVA M G W
CHIPPER
50 DB SQUAT 
40 CAL ROW
30 DB PUSH PRESS
20 CHIN UP 
10 DEVIL PRESS

RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 6

SABATO 9.11.2019 CROSSFIT CIVITANOVA "M-W-G"
OPEN 2020
WOD 20.5
For Time (Partition any way):
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (9/6 Kg)
Time Cap: 20'
WOD 08/11/2019 CROSSFIT CIVITANOVA M
8 ROUNDS OF
1 MIN MAX CAL ROW
1 MIN MAX CAL BIKE
1 MIN MAX  DU
1 MIN REST
WOD 07/11/2019 CrossFit CIVITANOVA G-W
5 ROUND FOR TIME
12 POWER CLEAN 
12 PUSH JERK
12 BURPEES LATERAL

RX: M 40 W 30
SCL: M 30 W 20
BEG: M 20 W 15
WOD 06/11/2019 CROSSFIT CIVITANOVA M-G-W
BACK SQUAT
3/3/3/3
START EVERY 2:30

METCON
TEAM OF TWO I GO YOU GO
AMRAP 18
9 T2B
12 WB 9/6 KG
15/12 CAL ROW
MARTEDI 5.11.2019 CROSSFIT CIVITANOVA "M-W"
FOR TIME
3 ROUNDS OF:
400 MT RUN
21DEADLIFT
15 HANG KB CLEAN
9 STOH
(Rx: M24/W16; Scl: M20/W12; Beg: M12/W6)
WOD 04.11.2019 CROSSFIT CIVITANOVA G
20:00 AMRAP 
1.2.3.4.5.....
PULL UP UPS
5 PUSH UP
7 BOX JUMP OVER 60/50 CM
WOD 03/11/2019 CROSSFIT CIVITANOVA M-G-W
AMRAP 15:00
15/12 CAL BIKE
15 AMERICAN SWING 24/16 KG
15 BURPEES FACING PRL
SABATO 2.11.2019 CROSSFIT CIVITANOVA "G-W"
FOR TIME:
3 ROUNDS OF:
15 CLEAN AND JERK
21 BOX JUMP 60/50 cm
(Rx: M35/W30; Scl: M25/W20)
Into...
3ROUNDS OF:
12 CLEAN AND JERK
18/36 alt. Pistols/ air Squat
(Rx: M40/W35; Scl: M30/W25)
GIOVEDI 31.10.2019 CROSSFIT CIVITANOVA "W"
TEAM OF 2
20 ROUND:
A) 10 DBBENCH PRESS + 10 DB DEADLIFT
B) MAX REP WALL BALL 9/6 KG
(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)
WOD 30/10/2019 CROSSFIT CIVITANOVA M-G-W
AMRAP 20
200 MT RUN
6 HANG POWER SNATCH
3.6.9.12.15....
BURPEES LATERAL 

RX:  M 40 W 30
SCL: M 30 W 20
BEG: M 20 W 15
WOD 29/10/2019 CROSSFIT CIVITANOVA W-G
A FRONT SQUAT
5/5/5/5
START EVERY 2:00

FOR TIME
30.20.10
CJ
PULL UP
TIME CAP 15:00

RX 40/30 Kg
SC 30/20 KG
BG 20/15 KG
WOD 28.10.2019
TEAM OF 2 CHANGE AS NEED
FOR TIME
10/20/30/40/50/60
CAL ROW
CAL BIKE
CAP TIME 30:00
WOD 27/10/2019 CROSSFIT CIVITANOVA M-G-W
AMRAP 15.00 min:
3.6.9.12...
CAL BIKE
POWER CLEAN
BURPEES FACING BB
RX M 40 W 39
SCL M 30 W 20
BEG M 20 W 15
(Rx: M 40 kg/W 30 kg;
Scl: M 30 kg/W 20 kg;
Beg: M 20 kg/ W 15 kg)
WOD 26/10/2019 CROSSFIT CIVITANOVA W-G
TEAM OF 2 CHANGE AS NEED 
FOR TIME
42/30/18
KB DEADLIFT 32/24 KG
HSPU
EVERY ROUND TEAM PERFORM 
40 MT WALKING LUNGE 1 KB FR
VENERDI 24.10.2019 CROSSFIT CIVITANOVA "G"
AMRAP 10.00 min:
5 STRICT PULL UPS
10 STEP UP 60 CM
15 SIT UP

REST 3'

AMRAP 10.00 min:
10 PULL UPS
20 BOX JUMP 50/60 CM
30 SIT UP
WOD 24/10/2019 CROSSFIT CIVITANOVA W-M
STRENGTH
BACK SQUAT 
3/3/3/3
START EVERY 2 MIN

METCON
FOR TIME!
6 ROUND OF 
10 DEVIL PRESS
60 DU

RX: M 15 W 10
SCL: M10 W 8
BEG: M 8 W 6
WOD 23/10/2019 CROSSFIT CIVITANOVA M-G-W
SKILL: RING MUSCLE UP

EMOM 10
1/3 RING MUSCLE UP

METCON
4 ROUND FOR TIME
400 MT RUN
30 WALL BALL 9/6 KG

CAP TIME 17:00
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