WOD 17/09/2019 CROSSFIT CIVITANOVA M-G-W
AMRAP 3:00
22 GOBBLET SQUAT 
44 DU/88 SU
MAX REP BURPEES TARGET
REST 3:00 
X 4 ROUND 
RX 32/24 KG
SC 24/16 KG
BEGINNER 12/8 KG
WOD 16/09/2019 CROSSFIT CIVITANOVA M-W
TEAM OF 2 CHANGE AS NEED
20:00 AMRAP
6/12/18/24/30.......
CLEAN AND JERK 40/25 KG
30/20 CAL BIKE
WOD 15/09/2019 CROSSFIT CIVITANOVA G
4 SET 
1 MIN MAX PUSH UP
1 MIN MAX BOX JUMP 60/50 CM
1 MIN MAX AIR SQUAT
1MIN MAX BURPEES TOUCH THE RING
1 MIN REST
WOD 13/09/2019 CROSSFIT CIVITANOVA M-G
AMRAP 16:00
200 MT RUN
7 HSPU
7 STRICT PULL UP

CASH OUT 
TABATA 
ODD: V UP
EVEN:  HOLLOW UP
WOD 12/09/2019 CROSSFIT CIVITANOVA M-G-W
FOR TIME !
5 ROUND OF
60 DU / 120 SU
20 ABMAT SIT-UP
20 DUAL DB HANG SQCL
RX: M 20 W 15
SCL: M 15 W 10
BEGINNER: M10 W 6 

CAP 19 MIN
WOD 11/09/2019 CROSSFIT CIVITANOVA W-G
FOR TIME!
75 SNATCHES ANY STYLE
EVERY TIME YOU BREAK THE SET PERFORM
5 BURPEES OVER THE BARBELL
RX: M 34 W 25
SCL: M 20 W 15
CAP TIME 12 MIN 

ACCESSORY
EVERY 2 MIN 
DB BENCH PRESS
4 SET 8 REPS BY FEEL

WOD 10/09/2019 CROSSFIT CIVITANOVA M
TEAM OF TWO
AMRAP 21:00
MAX DISTANCE ROW/BIKE
WHOLE TEAM WORKING AT SAME TIME
CHANGE EACH 500 MT ROW COMPLETED

CASH OUT 
6 SET
0:20 CHIN OVER THE BAR
0:40 REST
WOD 09/09/2019 CrossFit Civitanova G
For time
5 Rnds
4 Wall climb
14 T2b
18 Box jump over 60/50cm
Time cap 18:00
WOD 08/09/2019 CROSSFIT CIVITANOVA M-W
A.STRENGTH
BENCH PRESS
4 SET 10 REPS 
50% OF 1 RM

B.METCON
TEAM OF TWO
FOR TIME
2 ROUND OF
400 MT SYNCRO RUN
80 2X DB SQUAT CLEAN & JERK
RX M 15 W 10 
SCL M 10 W 8
CAP 20:00
WOD 07/09/2019 CROSSFIT CIVITANOVA M-G-W
TEAM OF 2 
2 ROUND FOR TIME
50 2X DB STEP OVER 60/50 CM
20.15 KG RX 15.10KGSCL
CHANGE AS NEED
1.5 K ROW CHANGE EACH 250 MT
50 HSPU  (SCL PIKE PUSH UP) CHANGE AS NEED
CAP TIME 24:00
WOD 06/09/2019 CROSSFIT CIVITANOVA M-G
TABATA CAL BIKE
REST 2:00
AMRAP 4:00
CINDY
(5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)
REST 2:00
TABATA CAL ROW
REST 2:00
AMRAP 4:00
CINDY
(5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)

CASH OUT
3 SET 20 GHD SIT UP
REST 1:30
WOD 05/09/2019 CROSSFIT CIVITANOVA W
FOR TIME!
1.2.3.4.5.....10
HPC 
6 THRUSTER
RX:  M 40 W 25
SCL: M 30 W 15
TIME CAP 10 MIN 

ACCESSORY 
DB BENT ROW 
14 ALT REPS BY FEEL 
NEW ROUND EVERY 2.30 X 4 RNDS
WOD 04/09/2019 CROSSFIT CIVITANOVA M
3 RNDS FOR TIME
60/48 CAL BIKE CHANGE 15.12 M.W
60/48 CAL ROW M.W CHANGE BY YOUR OWN STRATEGY
100 DU - 200 SU CHANGE EACH 50.100 REPS
TIME CAP 36 MIN
WOD 03/09/2019 CROSSFIT CIVITANOVA G-W
A.STRENGHT
BACK SQUAT
E3MOM X 5 SET
5 REPS @75% OF 1 RM

B. METCON 
TEAM OF 2  
AMRAP 12:00
15 KB RUSSIAN SWING RX 32/24 KG SCL 24/16 KG 
WHILE PARTNER MAX REPS BOX STEP UP 60 CM
SCORE IS MAX STEP UP
WOD 02/09/2019 CROSSFIT CIVITANOVA M-G-W
Lunedì GWM
SKILL: HANG DB SPLIT JERK 1 arm

3 Rnds For Time
20 Burpee PULL UPS RX - SCL Burpee step up BOX PULL UPS
20 HANG DB SPLIT JERK 1 arm 20-15 RX \ 15.10 SCL
200 MT RUN
Time cap 18 min
WOD 31/08/2019 CROSSFIT CIVITANOVA M-W
3 RNDS FOR TIME
TEAM OF 2
100 WB 9.6 KG
60 CAL ROW 
TIME CAP 22:00
WOD 30/08/2019 CROSSFIT CIVITANOVA G
15 MIN AMRAP
9 HSPU
15 TOES TO RING
21 STEP UP 60 CM BW

ACCESORY 
EMOM 10:00
4.5 STRICT PULL UPS
WOD 29/08/2019 CROSSFIT CIVITANOVA G-M-W
5 ROUND FOR TIME
15 SDHP 40/25 KG RX 30/20 SC
20 SIT UP 
200 MT RUN

ACCESORY
KB BENT ROW
4 SET 10 REP
START EVERY 2:30
WOD 28/08/2019 CROSSFIT CIVITANOVA G-W
AMRAP 13 
5 HPC 
7 FS
9 PULL UPS
11 PUSH UPS
RX: M 50 W 35 
SCL: M 40 W 25
WOD 27/08/2019 CROSSFIT CIVITANOVA M
AMRAP 20:00
PARTNER A
500 MT ROW + 50 DU/100 SU
WHILE PARTNER B RUN 400 MT
SCORE IS MAX REPS
1 RND IS (50+50+40)

CASH OUT
ACCUMULATE 
20 GHD SIT UPS
20 SEC HOL PRL L-SIT
X 3 ROUND
© Crossfit Elite S.r.l. | p.IVA 01833980434 | Privacy