orari classi
programma
prenotazioni
DOMENICA 25.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
AMRAP 17'
3 SQUAT CLEAN
20 SIT UP
150 CARRY A PLATE (25/15 KG)
(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)
SABATO 24.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
TEAM OF 2 FOR TIME
80/60/40/20
DB SNATCH
9 BURPEES FACING DB SYNCRO
DIRECTLY IN TO..
100/70 CAL BIKE
(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)
WOD 23.10.2020 CROSSFIT CIVITANOVA
AMRAP 15 MIN
6 CTB/PULL UP
8 HANG POWER CLEAN
10 FR LUNGES

CASH OUT
CORE..
GIOVEDI 22.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
5 ROUND FOR TIME
200mt RUN
15/12 CAL ROW
25 WALL BALL (M: 9kg/ W: 6kg)
WOD 21.10.2020 CROSSFIT CIVITANOVA
AMRAP 12'
30/60 DU./S.U
9 DEADLIFIT
9 PUSH UP
RX 70/45
SC 50/35
B 40/30
MARTEDI 20.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
FOR TIME
21/15/9
STOH
9/7 T2B
GOES DIRECTLY INTO
FOR TIME
21/15/9
BP TARGET BAR
9/7 T2B
(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)
LUNEDI 19.10.2020
AMRAP 18 MIN
15/12 CAL BIKE
10 POWER SNATCH
5 OHS
RX 34/25
SC 25/20
B 20/15
DOMENICA 18.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
"HELEN"
3 ROUND FOR TIME
400mt RUN
21 A. SWING
12 PULL-UP
VENERDI 16.10.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

15/12/9/6
CLEAN AND JERK
BURPEES FACING BARBELL

Target: 7'
Cap Time: 11'

(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)

🔸 ACCESSORY

EMOM 8'
EVEN: 20 V-UP
ODD: 12 HIP THRUST
GIOVEDI 15.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
5 ROUNDS FOR TIME
12/9 CAL BIKE
10 WEIGHTED SIT-UP
8 DEADLIFT
Target: 9'
Cap Time: 12'
(Rx: M80/W60; Scl: M60/W40; Beg: M40/W30)
🔸 ACCESSORY
TABATA
RING DIP SUPPORT HOLD
MERCOLEDI 14.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
TEAM OF 2
10 ROUNDS FOR TIME (5 EACH I GO U GO)
10 HANG KB SNATCH
16 STEP UP WITH KB
150 MT SYNCRO RUN
Target: 17'
Cap Time: 23'
(Rx: M20/W12; Scl: M16/W8; Beg: M8/W6
MARTEDI 13.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
"CINDY ROWING"
AMRAP 20'
5 PULL-UP
10 PUSH-UP
15/12 CAL ROW
Target: 30 stroke X minute
LUNEDI 12/10/2020 CROSSFIT CIVITANOVA
5 ROUND FOR TIME
18 LATERAL BAR HOPS
15/11 CAL BIKE
12 HANG POWER CLEAN
9 STOH
(RX 40/30 SC 30/20 BG 20/15)
TARGET 11:00
CAP 16:00
DOMENICA 11.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
4 ROUND FORT TIME
400 MT RUN
15 HPC
30 SIT UP
Target: 18'
Cap Time: 23'
(Rx: M50/W35; Scl: M40/W30; Beg: M30/W2
SABATO 09.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
TEAM OF 2
FOR TIME
21/15/9
SDHP
BURPEES FACING
COMPLETE 1 ROUND I GO U GO
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
(21 sdhp
21 burpees facing then partner B
21 sdhp
21 burppes facing
....)
CASH OUT:
150 WALLBALL (change as need) 9/6kg
Target: 16'
Cap Time: 21'
WOD VENERDI 9 OTTOBRE CROSSFIT CIVITANOVA
STRENGTH
EVERY 2:30 X 4 SET
6 FRONT SQUAT
METCON
FOR TIME
5 ROUND
10+10 DB PUSH PRESS
10 PULL UP
TARGET TIME 8 MIN
CAP 10 MIN
GIOVEDI 08.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
AMRAP 6'
50 DU
12 PC
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
-rest 3'-
AMRAP 6'
30 DU
9 PC
(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)
target 3+ round each round
🔸 GYMNASTIC STRENGTH
E2MOM X 4 SET
5/7 STRICT RING DIP
WOD 7.10.2020 CROSSFIT CIVITANOVA
AMRAP 8 MIN
15/12 CAL BIKE
10 HPS
REST 4 MIN
AMRAP 8 MIN
18/15 CAL ROW
10 OHS
RX 40/30
SC 30/20
BG 20/15
MARTEDI 06.10.2020 CROSSFIT CIVITANOVA
🔸 WOD
TEAM OF 2
10 ROUND FOR TIME
15 DUAL KB DEADLIFT + HOLD KB FRONT RACK WHILE PARTNER
15 BOX JUMP OVER 60/50 cm
(Rx: M24/W16; Scl: M20/W12; Beg: M16/W8)
🔸 GYMNASTIC STRENGTH
E2MOM X 4 SET
5/7 STRICT CHIN UP
LUNEDI 05.10.2020 CROSSFIT CIVITANOVA
3 SET OF 
5:00 AMRAP 
9 THRUSTER 
7 T2B
5 BURPEES LATERAL
REST 2:30 B/T SET

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