WOD 14/12/2019 CROSSFIT CIVITANOVA
A.
TABATA RUSSIAN SWING 32/24 KG
REST 2'
TABATA BURPEES FACING PRL
REST 2'
TABATA ASSAULT BIKE
REST 2'
B. CASH OUT:
???
"PREPARED FOR THE UNKNOWN"
WOD CROSSFIT CIVITANOVA 13.12.2019 W

A.STRENGHT BACK SQUAT
3/3/3/3/3
START EVERY 2:00
B. TEST
15" MAX REP HANG MUSCLE SNATCH
15" MAX REP OHS
15 MAX REP HANG SQUAT SNATCH
(RX 20/15 15 KG SC 10/5 KG)
C. METCON
EMOM 12:00
ODD: PERFORM ALL THE REPS YOU PERFORMED IN THE TEST AS A COMPLEX
EVEN:REST
GIOVEDI 12.10.2019 CROSSFIT CIVITANOVA "G-M"
2 SET OF
AMRAP 4'
30 DU/60 SU
20 STEP UP BW 60 CM
20 SIT UP

REST 2:00

AMRAP 4'
30 DU/60 SU
20 STEP UP BW 60 CM
10 T2B

REST 2:00
WOD 11/12/2019 CROSSFIT CIVITANOVA M-G-W
TEAM OF TWO CHANGE AS NEED 
FOR TIME
150 CAL ROW
150 PLATE THRUSTER
75 SYNCRO BURPEES 

RX: 25/15 
SCL: 15/10
BEG: 10/5
WOD 10/12/2019 CrossFit CIVITANOVA G-W
AMRAP 20':
"CINDY"
5 PULL UP
10 PUSH UP
15 AIR SQUAT
every 4' perform:
12 DEADLIFT
9 HPC
6 FRONT SQUAT
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
WOD 9.12.2019 CROSSFIT CIVITANOVA
TEAM OF 2:
14 ROUNDS OF
20"BOX JUMP 60/50
20"PLATE TAP
20" MAX CAL BIKE
300 MT EASY RUN RECOVERY
FLOW:PARTNER B START WHEN A COMPLETE THE BIKE
DOMENICA 08.12.2019 CROSSFIT CIVITANOVA "M-W"
AMRAP 15'
10 HANG POWER CLEAN
10 FRONT SQUAT
30 DOUBLE UNDER
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
SABATO 07.12.2019 CROSSFIT CIVITANOVA "M-G-W"
TEAM OF 2 CHANGE AS NEED
FOR TIME
3 ROUNDS OF:
40 CAL ROW
40 BBJO 60/50 CM
40 DB SPLIT SN
40 SYNCRO SIT UP
40 DB THRUSTER
PARTNER HOLD PLATE BIG HUG
25/15 KG FOR REPS TO COUNT
GIOVEDI 06.12.2019 CROSSFIT CIVITANOVA "G"
AMRAP 20:00
6 HSPU
8 ALT PISTOL SQUAT
10 T2B

OR 

AMRAP 20:00
10 PUSH UP
20 AIR SQUAT
10 T2B
GIOVEDI 05.12.2019 CROSSFIT CIVITANOVA "M-W"
FOR TIME
4 ROUNDS OF:
400 MT RUN
15 POWER SNATCH
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
WOD 04/12/2019 CrossFit CIVITANOVA M-G-W
BACK SQUAT 
3 REPS X 4 SET 

WOD
FOR TIME!
3 ROUND OF
21/18 CAL BIKE
18 RUSSIAN SWING 
15 BOX JUMP 60/50 CM

RX M 32 W 24
SCL M 24 W 16
BEG M 16 W 8
MARTEDI 03.12.2019 CROSSFIT CIVITANOVA "M-G"
8 INTERVAL OF:
ODD RND:
2 MIN AMRAP
50 DU
...MAX PULL UPS
2 MIN EASY BIKE ONLY ARMS
EVEN RND:
2 MIN AMRAP
50 DU
... MAX BURPEES TARGET BAR
2 MIN EASY BIKE STANDING
WOD 02/12/2019 CrossFit CIVITANOVA W
TEAM OF TWO
FOR TIME!
10 RND OF
PARTNER A
30 WB 9/6 KG
WHILE
PARTNER B
12 DL
9 HPC

RX: M 50 W 35
SCL: M 40 W 30
BEG: M 30 W 20

WOD 01/12/2019 CrossFit CIVITANOVA M-G-W
AMRAP 18:00
30 DU
20 SIT UP
15 PUSH UP
10 DUAL DB SQUAT CLEAN 

RX 20/15 KG
SC 15/10 KG
BG 10/6 KG
WOD 30/11/2019 CrossFit CIVITANOVA
TEAM OF 2 I GO YOU GO
12 ROUND FOR TIME (6 EACH)
9 HANG SQUAT SNATCH
15 BP FACING BARBELL
THEN
800 MT CARRY THE SANDBAG CHANGE AS NEED 40/25 KG
RX 40/30 KG
SC 30/20 KG
BG 20/15 KG
VENERDI 29.11.2019 CROSSFIT CIVITANOVA "M"
A.TEAM OF 2 (I GO YOU GO):
16 ROUND FOR TIME
20/15 CAL ROW
200MT RUN
Flow: Partner recover on a easy pace standing on assault bike
B. CASH OUT
"PREPARED FOR THE UNKNOWN"
WOD 28/11/2019 CrossFit CIVITANOVA G-W
STRENGTH
FRONT SQUAT
7 REPS X 4 SET
EVERY 2:30

METCON
FOR TIME!
10/20/30/40
DB SNATCH
15 T2B

RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 6
WOD 27/11/2019 CrossFit CIVITANOVA M-G-W
FOR TIME!
7 ROUND OF:
5 RING DIP
10 DUAL DB STEP OVER 60/50 CM
15/12 CAL BIKE 

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

CASH OUT 
3 SET
8 + 8 RENEGADE ROW
MARTEDI 26.11.2019 CROSSFIT CIVITANOVA "M-W"
TEAM OF 2 CHANGE AS NEED

AMRAP 20:00 min:

20 PUSH PRESS
30 SDHP
100 DU

(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
WOD 25.11.2019 CROSSFIT CIVITANOVA
AMRAP 4:00
30 AIR SQUAT
15 PULL UP
MAX BURPEES BOX JUMP OVER 60/50 CM
REST 4:00
X 4 ROUND

CASH OUT CORE WORKOUT
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