GIOVEDI 20.02.2020
FOR TIME
50 HSPU
EVERY MINUTE, INCLUDING 0, PERFORM
10 DEADLIFT
(Rx: M60/W40; Scl: M50/W30; Beg: M40/W20)
MERCOLEDI .02.2020 CROSSFIT CIVITANOVA "M-G-W"

5 ROUND:
4 FRONT SQUAT FORM GROUND
12 T2B
200 MT RUN
(Rx: M60/W40; Scl: M45/W30; Beg: M20/W15)
MARTEDI 18.02.2020 CROSSFIT CIVITANOVA "MW"
AMRAP 2'
12/10 CAL BIKE
MAX REPS SNATCH*
REST 2'
*REPEAT TILL ACCUMULATES 75 SNATCH
(Rx: M34/W25; Scl: M30/W20; Beg: M20/W10)
LUNEDI 17.02.2020 CROSSFIT CIVITANOVA "G"
TEAM OF 2 CHANGE AS NEED

FOR TIME
40/30/20
BURPEES BOX JUMP OVER 60/50 CM
20 SYNCRO SIT UP
30 SYNCRO AIR SQUAT

CASH OUT
4 SET 6 REP
CHIN UP
DOMENICA 16.02.2020
5 ROUND:
6 DEADLIFIT
14 BURPEES TARGET BAR
200 MT RUN
(Rx: M60/W40; Scl: M50/W30; Beg: M40/W20)
SABATO 14.02.2020 CROSSFIT CIVITANOVA
FOR TIME
TEAM OF 2
5 ROUND:
24/20 CAL BIKE
20 CJ
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
VENERDI 14.01.2020 CROSSFIT CIVITANOVA "W"
FOR TIME
3 ROUNDS OF:
30 HANG SPLIT SNATCH
20 LUNGES
(Rx: M 20/W 15; Scl: M 15/W 10; Beg: M 10/W 6)
GIOVEDI 13.02.2020
5 ROUNDS FOR TIME:
200 MT RUN
3 BAR MUSCLE UP/6 CTB/9 PULL UP
15/10 CAL BIKE
20 BOX JUMP 60/50 CM
MERCOLEDI 29.01.2020
TEAM OF TWO
AMRAP 20'
Partner A:
MAX CAL ROW
while
Partner B:
8 DUAL DB STEP OVER 60/50 cm
10 PUSH UP ON DB
Then change
(Rx: M 20/W 15; Scl: M 15/W 10; Beg: M 10/W 6)
MARTEDI 11.02.2020 CROSSFIT CIVITANOVA "G-W"
6 ROUNDS FOR TIME:
5 POWER CLEAN
5 FRONT SQUAT
5 PUSH JERK
(UNBROKEN AS A COMPLEX)
10 TOES TO BAR
(Rx: M 50/W 35; Scl: M 40/W 30; Beg: M 20/W 15)
LUNEDI 10.02.2020 CROSSFIT CIVITANOVA "M"
TEAM OF 2 (I GO YOU GO)

8 ROUND
15/10 CAL BIKE
200 MT RUN

ACTIVE REST: AIR SQUAT SLOW
DOMENICA 09.02.2020
FOR TIME!
6 ROUND OF:
12 SDHP
9 BOX JUMP
6 RING DIP
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
SABATO 08.02.2020
TEAM OF 2
(CHANGE AS NEED)
3 ROUND:
30/22 CAL ROW
30 BURPEES FACING
30 HSQCL
30 PUSH PRESS
30/22 CAL BIKE
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
VENERDI 07.02.2020 CROSSFIT CIVITANOVA "G"
2 ROUND OF:
AMRAP 10'
6 DEFICIT PUSH UP
8 ALT PISTOL
12 PULL UPS
18 SIT UP
5' ACTIVE REST B/T ROUND
GIOVEDI 06.02.2020 “M”
STRENGTH:
FRONT SQUAT
2/2/2/2/2
START EVERY 2'
WOD:
AMRAP 12'
30 DU
10 STOH
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
MERCOLEDI 05.02.2020 CROSSFIT CIVITANOVA "M-G-W"

TEAM OF 2
4 ROUND:
40/26 CAL BIKE
20 RUSSIAN SWING
20 BBJO 60/50
(Rx: M 32/W 24; Scl: M 24/W 16; Beg: M 16/W 12)
MARTEDI 04.02.2020 CROSSFIT CIVITANOVA "M-G"
"UNBROKEN"
FOR TIME
400 MT RUN
24/20/16/12 T2B
note: if you break the t2b perform 200 mt run as penalty
WOD 03.02.2020 CROSSFIT CIVITANOVA W
5 ROUND FOR TIME 
12 HANG POWER CLEAN
12 THRUSTER

RX 40/30 KG
SC30/20 KG
BG 20/15 KG
DOMENICA 02.02.2020 CROSSFIT CIVITANOVA
5 ROUND FOR TIME
10 DUAL KB DEADLIFT
10 BURPEES OVER THE KB
200 MT CARRY ONE PLATE 25/15 KG
(Rx: M 32/W 24; Scl: M 24/W 16; Beg: M 16/W 8)
SABATO 01.02.2020 CROSSFIT CIVITANOVA

TEAM OF 2
(CHANGE AS NEED)
8 ROUND:
30 WALL BALL 9/6KG
20/14 CAL BIKE
10 POWER SNATCH
(Rx: M 40/W 30; Scl: M 30/W 20; Beg: M 20/W 15)
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