WOD 24.01.2019 CROSSFIT CIVITANOVA (GW)
A.STRENGTH
FRONT SQUAT
6/6/6/6 

B. METCON (TIME)
FOR TIME
10,9,8,7,6,5,4,3,2,1
CHESTO TO BAR
2 TGU EVERY ROUND 24/16 KG
WOD CrossFit Civitanova 23/1/2019
4 ROUND
3 MIN AMRAP
18/15 CAL ROW
15 PUSH PRESS 40/29 KG
MAX REPS BURPEES BOX JUMP OVER 60/50 CM

REST 3 MIN B/T ROUND
WOD 22.01.2019 CROSSFIT CIVITANOVA (MW)
FOR TIME
BY IN 35/25 CAL BIKE
THEN 5 ROUND OF 
12 DB CLEAN 22.5/15 KG
50 DU
WOD 21/1/2019 CrossFit Civitanova (G)
AMRAP 16 MIN
4 HSPU 
8 T2B
16 AIR SQUAT
WOD 20/1/2019 CrossFit Civitanova (HERO WOD)
LIGHT MCGHEE

20 MIN AMRAP
5 DOUBLE KB DEADLIFT 32/24 KG
13 PUSH UP
9 BOX JUMP 60/50 CM
WOD 19/1/2019 CrossFit Civitanova
METCON (REPS)
TEAM OF TWO
AMRAP 21:00
BY IN 1500 MT ROW
THEN AMRAP
PARTNER A)
16 WALL BALL 9/6 KG
8 PULL UP
PARTNER B)
HOLD WALL SIT
THAN CHANGE
WOD 18/01/2019 CrossFit Civitanova (W)
A. STRENGTH
BACK SQUAT 
4/4/4/4
REST 2:00 B/T SET

B. METCON TIME 
FOR TIME 
100 KB CLEAN AND JERK 1 ARM 24/16 KG
EVERY TIME YOU DROP THE KB PERFORM 
10 KB FR STEP OVER THE BOX 60/50 CM
WOD 17/12/2019 CrossFit Civitanova (M/G/)
7 ROUND FOR TIME OF:
2 ROPE CLIMB 
12 GHD SIT UP
200 MT RUN
WOD 16/1/2019 CrossFit Civitanova (M/G/W)
A. METCON (REPS)
TEAM OF TWO
AMRAP 16
20 SYNCRO OHS 20/15 KG
20 BURPEES FACING BB
20/14 CAL BIKE m.w

B. CASH OUT
3 SET OF
30 SEC RIGHT SIDE PLANK
30 SEC LEFT SIDE PLANK
30 SEC REST
WOD 15.01.2019 CROSSFIT CIVITANOVA (GW)
A. STRENGTH
BENCH PRESS 
6/6/6/6
START EVERY 2:00

B.METCON (TIME)
5 ROUND FOR TIME
20 DB SNATCH 22,5/15 KG
12 T2B

WOD 14.01.2019 CROSSFIT CIVITANOVA (M)
SKILL: DOUBLE UNDER

TEAM OF 2 CHANGE AS NEED
FOR TIME (TIME/REPS)
5 K ROW
200 DU  -------->SCORE 1 (TIME)
MAX REP BURPEES -----------> (RESPS) 

CAP TIME 25:00
WOD 13.01.2019 CROSSFIT CIVITANOVA (GW)
SKILL: Pull Ups- DB DT

AMRAP 20 MIN
3 RNDS FOS CINDY
5 PULL UPS
10 PUSH UPS
15 AIR SQUAT
2 RNDS OF DB DT
12 DL 
9 HPC 
6 STOH

M 20 kg - W 12,5 KG
WOD 12/1/2019 CROSSFIT CIVITANOVA
STRENGTH
EVERY 2 MIN 
8 STRICT RING DIP
X 4 SET

METCON
EMOM 25
FIRST: MAX CAL BIKE
SECOND: MAX AS 24/16 KG
THIRD: MAX BOX JUMP 60/50 CM
FOURTH: MAX BURPEES TARGET BAR
FIFTH: REST

WOD 11/01/19 CrossFit civitanova
Skill DB Thruster / T2b

Metcon (Time)
Team of 2
Amaro 24 min
500 ma Row
22 DB Thruster 20/12,5 kg x 2
16 T2b

@ whole exercises Change as need
Score is max Reps
WOD 17/12/18
WOD 17/12/18
TEAM OF 2
FOR TIME
300 DU
5000 MT ROW
120 CAL BIKE
CAP TIME 30:00
WOD 16/12/18
WOD 16/12/18
15:00 AMRAP
20 DB SNATCH 22,5/15 KG
10 BOX JUMP OVER 60/50 CM
15/12 CAL BIKE

WOD 14/12/18
FOR TIME
18/15/12/9
HANG POWER SNATCH 34/25 KG
CAL BIKE
CASH OUT ACCUMULATE 120 SIT UP
WOD 13/12
WOD 13/12

HEAVY DAY
EVERY 2 MINUTES 
3 POWER CLEAN
X 8 SET

SKILL WORK
SPLIT JERK
WOD 12/12
WOD 12/12
12 MIN AMRAP
10 PULL UP
20 AIR SQUAT 
30 DU
WOD 11/12/18
WOD 11/12/18
FOR TIME!!!
12/9/6
DEADLIFT 110/75 KG
30/20/10
BURPEES OVER THE BARBELL
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