VENERDI 07.08.2020 CROSSFIT CIVITANOVA
🔸 WOD

6 ROUND
2' ON / 2' OFF

7 CTB/PULLUP
9 POWER SNATCH
12 BOX JUMP OVER (60/50 cm)

(Rx: M34/W25; Scl: M30/W20; Beg: M20/W15)

GIOVEDI 06/08/2020 CROSSFIT CIVITANOVA
A.BENCH PRESS
E2MOM X 4 SET
6 REPS

B.AEROBIC CAPACITY
TEAM OF TWO
4 SET
2 MIN MAX CAL ROW/BIKE
:30 SEC REST
2 MIN MAX CAL BIKE/ROW
1:30 REST

SCIRE IS TOTAL CAL
MERCOLEDI 5.08.2020 CROSSFIT CIVITANOVA
5 ROUNDS FOR TIME
50 DU/100 SU
10 DEADLIFIT
8 HANG SQUAT CLEAN
CAP 16 MIN
RX 60/40 SC 50/35 B 40/30
MARTEDI 04.08.2020 CROSSFIT CIVITANOVA
🔸 WOD

3 ROUND X AMRAP 6'

6 TTB
8 PUSH UP
10mt ONE DB FR LUGES

REST 3' B/T SET

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)

LUNEDI 03.08.2020 CROSSFIT CIVITANOVA
🔸 WOD

5 ROUND FOR TIME

12 BURPEES LATERAL
8 CLEAN & JERK

(Rx: M50/W35; Scl: M40/W300; Beg: M30/W20)

Time Cap: 14'
Target: 10'
SABATO 01.08.2020 CROSSFIT CIVITANOVA
🔸 WOD

TEAM OF 2 (I GO YOU GO)

16 ROUND FOR TIME (8 EACH)

6 POWER SNATCH
9 BURPEES FACING
12/9 CAL BIKE

(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
VENERDI 31.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

AMRAP 15'

7 RING DIP
14 ONE DB STEP OVER (60/50cm)
21 SIT-UP

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)

GIOVEDI' 30/07/2020 CROSSFIT CIVITANOVA
FOR TIME
10/20/30/40
DB SNATCH 
15 T2B AFTER EACH ROUND
rx 20/15 kg
sc 15/10 kg
bg 10/6 kg
MERCOLEDI 29/07/2020 CROSSFIT CIVITANOVA
BACK SQUAT
6/6/6/6 START EVERY 2 MIN
CONDITIONING
4 SET
 AMRAP 4 MIN
400 MT RUN
12 BURPEES TARGET BAR
MAX REPS D.U/S.U
REST 2 MIN
MARTEDI 28.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

12/9/6
HANG POWER CLEAN
15/12 CAL BIKE
(Rx: M50/W35; Scl: M40/W300; Beg: M30/W20)

REST 3'

9/6/3
HANG POWER CLEAN 60/40 KG
15/12 CAL BIKE

(Rx: M60/W40; Scl: M50/W35; Beg: M40/W300; Beg: M30/W20)

LUNEDI 27.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

5 SET OF AMRAP 3'

15/12 CAL ROW
12/9 PULL UP
9 DUAL DB THRUSTER 2

3 MIN REST B/T SET

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)
LUNEDI 27/07/2020 CROSSFIT CIVITANOVA
5 SET OF

3 MIN AMRAP
15/12 CAL ROW
12/9 PULL UP
9 DUAL DB THRUSTER
-3 MIN REST B/T SET-
RX 20/15 SC 15/10 BG 10/6
DOMENICA 26.07.2020 CROSSFIT CIVITANOVA
🔸 WOD "ITALIAN SHOWDOWN Q3"

FOR TIME

10 ALT. DUMBELL SNATCH
15 BURPEES BROAD JUMP
20 ALT. DUMBELL SNATCH
15 BURPEES BROAD JUMP
30 ALT. DUMBELL SNATCH
15 BURPEES BROAD JUMP
40 ALT. DUMBELL SNATCH
15 BURPEES BROAD JUMP
50 ALT. DUMBELL SNATCH
15 BURPEES BROAD JUMP

Broad Jump= 1mt

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)

Cap Time: 15'
SABATO 25.07.2020 CROSSFIT CIVITANOVA
🔸 WOD
TEAM OF 2
3 SET OF AMRAP 5'
(REST 2' B/T ROUND)
PARTNER "A" PERFORM:
FRONT RACK BARBELL
PARTNER "B" PERFORM:
9 HANG POWER SNATCH
7 OVERHEAD SQUAT
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
VENERDI 24.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

21/15/9/15/21

DEADLIFT
BOX JUMP
PERFORM 25 SIT UP AFTER EACH ROUND

(Rx: M70/W50; Scl: M60/W40; Beg: M40/W30)

🔸 ACCESSORY

4' of PLATR FLOOT PRESS

20" FAST
20" SLOW
20" HOLD

GIOVEDI 23.07.2020 CROSSFIT CIVITANOVA
🔸 WOD
8 ROUNDS:
2' ON/ 1' OFF
9 HANG POWER CLEAN
9 T2B
...MAX REP BURPEES FACING
(Rx: M50/W35; Scl: M40/W300; Beg: M30/W20)
MERCOLEDI 22.07.2020 CROSSFIT CIVITANOVA
🔸 WOD "THE HATEFUL EIGHT"
RUNNING CLOCK
From 0' to 7'
800mt RUN
From 7' to 14'
80/60 CAL ROW
From 14' to 21'
800mt RUN
From 7' to 14'
80/60 CAL ROW
🔸 ACCESSORY
TABATA: CORE
MARTEDI 21.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

AMRAP 9'

18/14 CAL BIKE
8 BURPEES BJO 60/50 CM

Rest: 3'

AMRAP 9'

18/14 CAL BIKE
8 DEVIL PRESS

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)

LUNEDI 20.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

2 ROUND

21 FRONT SQUAT
5 BAR MUSCLE UP
(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)

2 ROUND

15 FRONT SQUAT
10 C2B
(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)

2 ROUND

9 FRONT SQUAT
15 PULL-UPS
(Rx: M60/W40; Scl: M50/W35; Beg: M35/W25)

Cap Time:15'
Target: 12'
DOMENICA 19.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

2 SET
3 ROUND OF:

10 T2B
10 ONE ARM DB BURPEES

Rest 3' b/t set

(Rx: M20/W15; Scl: M15/W10; Beg: M10/W6)
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