WOD 19/10/2019 CROSSFIT CIVITANOVA
OPEN 20.2
AMRAP 20 MIN 
4 DB THRUSTER 
6 T2B
24 DU 
RX M 22,5 W 15
SCL: M 15 W 10
BEG: M 10 W 6


WOD 18/10/2019 CROSSFIT CIVITANOVA W-G
A.STRENGHT
SHOULDER PRESS
3 SET 10 REP
B.METCON
TEAM OF 2 FOR TIME
I GO YOU GO
16 ROUND FOR TIME
9 SDHP 40/30 KG
15 BJO 60/50CM
WOD 17/10/2019 CROSSFIT CIVITANOVA G
A.METCON
15 MIN AMRAP 
8 STRICT PULL UPS
10 ALT. PISTOL
12 DEFICIT PUSH UPS

B.CASH OUT 
25/20 GHD SIT-UP
REST 1:30 X 3 SET
WOD 16/10/2019 CROSSFIT CIVITANOVA W-M
A.STRENGTH 
FRONT SQUAT 
6/6/6/6
START EVERY 2 MIN 

B.METCON
TEAM OF TWO
AMRAP 12 
PARTNER A
12/8 CAL BIKE
WHILE PARTNER B
MAX REPS DUAL DB SNATCH 

RX: M 15 W 10
SCL: M 10 W 8
BEG: M 8 W 6
WOD 15/10/2019 CROSSFIT CIVITANOVA M-G-W
RUNNING CLOCK
FROM 0:00 TO 13:00
FOR TIME
BY IN 600 MT RUN
THEN 
15/12/9
POWER CLEAN
BURPEES LATERAL

FROM 13:00 TO THE END
FOR TIME
BY IN 600 MT RUN
15/12/9
HANG SQUAT CLEAN 
BURPEES LATERAL

RX 40/30 KG
SC 30/20 KG
BG 20/15

WOD 14.10.2019 CROSSFIT CIVITANOVA
20 min AMRAP
TEAM OF 2 CHANGE AS NEED
40/30 CAL ROW
30 AIR SQUAT SYNCRO
20 HSPU
WOD 13/10/19 CROSSFIT CIVITANOVA W
10 ROUNDS FOR TIME
6KB HANG SNATCH DX
10 MT WALKING LUNGE KB FR
6KB HANG SNATCH SX
10 GOBBLET SQUAT 

RX 24/16 KG
SC 16/12 KG
BG 12/8 KG
WOD 12/10/2019 CROSSFIT CIVITANOVA W-G
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

RX 43/29 kg
SC 30/20 kg
BG 20/15  kg 
Time cap: 15 minutes
WOD 11/10/2019 CROSSFIT CIVITANOVA M
4 ROUND FOR TIME
500 MT ROW
REST 1:00
400 MT RUN 
REST 1:00

WOD 10/10/2019 CROSSFIT CIVITANOVA M-G-W
TEAM OF TWO I GO YOU GO
12 ROUND FOR TIME 
12 DUAL DB STEP OVER 60/50 CM
9 BURPEES PULL UP
CASH OUT
100/80 CAL BIKE
RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 8
WOD 09/10/2019 CROSSFIT CIVITANOVA W-M
"NASTY CHIPPER"
2 ROUND FOR TIME!
50 WALL BALL 9/6 KG
25/20 CAL ROW
50 RUSSIAN SWING 
100 DU

RX: M 32 W 24
SCL: M 24 W 16
BEG: M 16 W 8
WOD 08/10/2019 CROSSFIT CIVITANOVA G
AMRAP 20:00
6 PUSH UP
9 BJO 60/50 CM
12 TOES TO RING
15 AIR SQUAT

CASH OUT:
3 SET 6 REP
STRICT PULL UP IF YOU CAN DO WEIGHTED
REST 1:30
WOD 07/10/19 CROSSFIT CIVITANOVA W
A.STRENGHT
BACK SQUAT
5/5/3/3
START EVERY 2:30

B.METCON
FOR TIME
6 ROUND OF:
10 DEADLIFT
10 HANG POWER CLEAN
10 PUSH PRESS

RX 40/30 KG
SC 30/20 KG
BG 20/15 KG
WOD 06/10/2019 CROSSFIT CIVITANOVA M-G
FOR TIME!
6 ROUND OF:
15/10 CAL BIKE
12 BURRPEES TARGET BAR
12 T2B
CAP TIME 20:00
WOD 05/10/19 CROSSFIT CIVITANOVA W
FOR TIME!
5 ROUND OF:
100 MT ONE ARM DB CARRY
20 DB SQUAT 
10+10 ONE ARM DB HANG SPLIT SNATCH

CAP TIME 22:00

RX: M 22,5 W 15 
SCL: M 15 W 10
BEG: M 10 W 6
WOD 04/10/2019 CROSSFIT CIVITANOVA M
Team of two
2 round of
12 min AMRAP
2000 MT row
Max DU/SU
Rest 3 min b/t Round
WOD 03/10/2019 CROSSFIT CIVITANOVA M-W
A.STRENGTH 
FRONT SQUAT 
6 REPS X 4 SET
START EVERY 2:30

B.METCON
FOR TIME!
4 ROUND OF:
20/15 CAL BIKE 
15 POWER SNATCH 
CAP 12 MIN

RX: M 35 W 25
SCL: M 25 W 20
BEG: M 20 W 15
WOD 02/10/2019 CROSSFIT CIVITANOVA G
SKILL: BAR MUSCLE UP

A.EMOM 10
1-3 BAR MUSCLE UP RX
1-3 JUMPING BAR MUSCLE UP SCL

B. OPEN IS COMING 
WORKOUT 12.1

COMPLETE AS MANY REPS AS POSSIBLE IN 7 MIN OF:
BURPEES
WOD 01/10/2019 CROSSFIT CIVITANOVA M-W
4 SET 
3 MIN AMRAP 
18/15 CAL ROW
15 THRUSTER
MAX CAL ROW
REST 3 MIN B/T SET
RX M: 35 KG W:  25 KG
SC M: 25 KG W:20 KG
BEGINNER M: 20 KG W: 15 KG
WOD 30.09.2019 CROSSFIT CIVITANOVA M.G.W
TEAM OF TWO
FOR TIME
200 MT Syncro RUN
30/24/18/24/30 hang power clean
box jump 60/50 cm
Cap time:23:00
rx:M40/W30
sc:M30/W20
beg:M20/W15
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