VENERDI 10.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

120 AMERICAN SWING* 24/16 kg
*EVERY BREAK PERFORM 8 FR LUNGE AS PENALITY

Cap Time: 12'

🔸 ACCESSORY

E2MOM X 4
8 RENEGADE PUSH-UP
CROSSFIT CIVITANOVA GIOVEDI' 9/7/2020
4 ROUND FOR TIME
30 WALL BALL 9/6 KG
20 SIT UP
10 DEADLIFT 
(RX 70/45 SC 50/35 BG 40/30)
-REST 2.00 B/T ROUND-
MERCOLEDI 08.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

AMRAP 7'

2/4/6/8...
PULL-UP
10 BOX JUMP 60/50cm

REST 3'

AMRAP 7'

10/20/30...D.U.
20 AIR SQUAT
CROSSFIT CIVITANOVA 07/'07/2020
FOR TIME

15/12/9
POWER CLEAN RX 40/30 SC 30/20 BG 20/15
9 BURPEES LATERAL

REST2:00

12/9/6
HANG SQUAT CLEAN RX 50/35 SC 40/30 BG 30/20
9 BURPEES LATERAL

REST 2:00

9/6/3
FRONT SQUAT RX 60/40 SC 50/35 BG 40/30
9 BURPEES LATERAL
LUNEDI 06.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

AMRAP 6'
12/9 CAL ROW
9 STOH

REST 3:00

AMRAP 6'
12/9 CAL BIKE
9 STOH

(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
DOMENICA 05.06.2020 CROSSFIT CIVITANOVA
🔸 WOD
5 ROUND FOR TIME
16 DB ALT. ONE ARM FRONT RACK LUNGES
14 DB ALT. ONE ARM SNATCH
16 DB ALT. ONE ARM FRONT RACK LUNGES
10 CTB/PULL-UPS

Dumbbell (Rx: M22.5/W15; Scl: M15/W10; Beg: M10/W6)
SABATO 04.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

27/21/15/9

CAL ROW
BURPEES OVER ROW

Time cap: 20'
VENERDI 03.07.2020 CROSSFIT CIVITANOVA
🔸 WOD

RUNNING CLOCK

FROM 0' TO 10'

15/12/9 POWER CLEAN
15/12 CAL BIKE (M/W)

FROM 10' TO 20'

9/12/15 POWER CLEAN
15/12 CAL BIKE (M/W)

(Rx: M50/W35; Scl: M40/W30; BEG:M20/W15)
CROSSFIT CIVITANOVA 02/07/2020
4 SET 
5 MIN ON 2 MIN OFF
A1
20 DU
15 SIT UP
8 PULL UP

A2 
20 DU
15 SIT UP
6 RING DIP 

ALTERNATE A1, A2 EACH SET
MERCOLEDI 01.07.2020 CROSSFIT CIVITANOVA
🔸 STRENGTH

FRONT SQUAT

5 SET x 5 REPS

🔸 WOD

FOR TIME
"RANDY"

75 POWER SNATCH

(Rx: M34/W25; Scl: M30/W20; Beg: M20/W15)
MARTEDI 30.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

2 ROUND:

6' ON/ 2' OFF

BYIN 500mt ROW

IN REMANING TIME AMRAP

2/4/6... T2B
4/8/12... BOX JUMP
LUNEDI 29.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

45 THRUSTER*

*Every Time you Break
Burpees facing Barbell perform the double of the rep performed

(Rx: M40/W30; Scl: M30/W20; Beg: M20/W15)
DOMENICA 28.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

4 ROUND OF

30 DU
10 POWER CLEAN
8 BURPEES LATERAL

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

REST 3'

4 ROUND OF

30 DU
8 POWER CLEAN
10 BURPEES FACING

(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)
SABATO 27.06.2020 CROSSFIT CIVITANOVA
TEAM OF 2 CHANGE AS NEED
FOR TIME
100 WALLBALL
100/70 CAL BIKE
100 PULL UP
100/70 CAL BIKE
100 WALLBALL
(WB: M9/W6)
VENERDI 26.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

3 SET X AMRAP 6'

6 POWER SNATCH
9 PUSH UP
12 AIR SQUAT

REST 2' B/T SET

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

GIOVEDI 25.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

ROW

5 SET OF:

2' MODERATE
1' FAST
1' REST

SCORE IS TOTAL DISTANCE
MERCOLEDI 24.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

5 ROUND OF:

9 STOHH
12 DEADLIFT
15 BURPEES FACING

(Rx: M50/W35; Scl: M40/W30; Beg: M30/W20)

MARTEDI 23.06.2020 CROSSFIT CIVITANOVA
6 ROUND OF:
2' ON/1' OFF
9T2B
18DB SNATCH
MAX D.U./S.U.
(Rx: M20/W15; Scl: M15/W10)
LUNEDI 22.06.2020 CROSSFIT CIVITANOVA
🔸 STRENGTH

BACK SQUAT
6 REPS X 4 SET
GO EVERY 2'

🔸 WOD

AMRAP 9'

10/7 CAL BIKE
10 HANG POWER CLEAN

(Rx: M50/W35; Scl: M40/W30)
DOMENICA 21.06.2020 CROSSFIT CIVITANOVA
🔸 WOD

FOR TIME

21/15/9 (MAN) - 15/12/9 (WOMAN)
CAL ROW
8 RENEGADE PUSH UP

REST 3'

21/15/9 (MAN) - 15/12/9 (WOMAN)
CAL ROW
12 DB LUNGE

(Rx: M20/W15; Scl: M15/W10)
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