CrossFit Civitanova 21/08-26/08

Lunedì 21/08

Strength

Front Squat
5/5/3/3/3
From 70% to 75% of 1 RM
Rest 2 min b/t Set

5 Round ForTime
18/15 Cal Row M W
15 Thruster empty Barbell
10 Pull Ups

Martedì 22/08

Gymnastic Work
3 Rounds of
10" Hollow Hold
10" Arch Hold
10 Sit Ups

Skill HPC 3 position
HIP / High Hang Up / Low Hang Below Knee
Focus on the path Bar

AMRAP 16'
Team of Two (Change sa Need)
10 HPC @
20 FR Step Up @ 50 cm All
400 mt RUN (200 mt each)

@
Performance 50/35 kg M/W
Fitness 40/25 kg M/W

Mercoledì 23/08

Strength
Push Press
5 Set 5 Reps
70% Of 1RM
Rest 2' Between set

5 Rnds For Time!!!!
10 Power Snatch @
10 Box Jump 60/50 Cm
10 T2B

Performance 50/35 kg M/W
Fitness 40/25 kg M/W

Giovedì 24/08

Gymnastic Work
4 Rounds of
5 Paralette Push Up
10 Air Squat
15" L Sit Hang on Bar

6 Rounds of:
1' Max Cal Bike
1' Max Burpees Face PRL
1' Max DU/SU
1' Max cal Row
1' Rest

Venerdì 25/08

Back Squat
5 Set 3 Reps
75% Of 1RM
Rest 2'

AMRAP 8 min
Rest 3 min x 2

(Team of Two Change each exercise)
300 mt Row
20 DB Snatch 20/12.5 Kg
6 RMUP/ 10 Ring Dip (or Jump Ring Dip)

Sabato 26/08

For Time!!
Team of 3
90/60 Cal Bike (30/20 each)
75 Wall Ball 9/6Kg (Change each 15)
60 SDHP 43/30 kg (Change Each 10 )
75 Wall Ball 9/6 Kg (Change each 15)
90/60 Cal Bike ( 30/20 each )
CrossFit Civitanova 8/13 Agosto

Martedì 08/08

Skill:
10' Kipping Bar MU / Kipping Pull Up

For Time!!!
Team Of Two Change as Need

8 Round Of:
6 BMU/12 CTB
12 Burpees Box Jump 60/50 cm
24 One Arm DB Thruster Change Side every 6 reps

Mercoledì 09/08

Strength
Front Squat
4 Set 6 Reps @70% Of 1 RM
Rest 2'

For Time
Team Of Two
2000 mt Row change at 250 mt
2000 mt Run change at 200 mt
100 American Swing 24/16 kg change every 20 reps
100 GHD Sit ups change every 10 reps

Giovedì 10/08

EMOM 10'
Odd 1 Rope Climb
Even 8 Pistol

Amrap 16'
12 DL @40/25Kg
30/60 DU/SU
9 HPC 40/25 Kg
30/60 DU/SU
6 STOH 40/25 Kg
30/60DU/SU

Venerdì 11/08

EMOM 12'

Odd: 5/3 HSPU
Even: 8/6 Chin Up

For Time!!!!

21/15/12/9/6
Cal Bike
10 DB Renegade Push Up
10 Mt DB FR Walking Lunge

Sabato 12/08

For Time
Team of 3
135 Cal Row
A) Row For Cal
B+C) Hang on bar
A perform 15 Cal than change

135 mt Drag Sled Pull 75/40 kg
Drag Sled Pull
24/16kg M/W
B+C) Hold 2 KB In FR 24/16 Kg
A perform 15 Mt than change

120 PC 40/25 Kg
Perform PC
B+C) Hold HS Back to Wall
A perform 10 PC than change
WOD 07.08.17 LUNEDI

Skill. HSQSN

Emom 10 min
3 reps
M. 50-40 kg
W 35-30 kg

4 Rnds for time
20.15 Cal Bike
15 Burpees Face PRL
9.7 Chin Up
CrossFit Civitanova 31.07/06.08 2017
Lunedì 31
Back Squat 5 set x 4 reps
Rest 2 min B/T set

6 Rnds for Time
10 DB PC 20/12,5kg M/W
15-18 \ 12-15 Cal Bike - Row
10.8 BOX JUMP 60.50 CM

Martedì 01
10 min Practice
Skill: HS Hold / HSPU

For Time!!!
400 mt Run
21/15/12/9 Pull ups
20 Mt DB Walking lunges 15/10kg M/W

Mercoledì 2
EMOM 10 min
Odd: 5 Ring dip/Matador
Even: 10 V-up + 10sec hold Hollow position

For Time!!!
100 THRUSTER 40.30 KG
Every time you break the set, perform
7 Burpees Hands off

Giovedì 3
SKILL PS
Team of two
8 RNDS FOR TIME Change as Need
20 Cal Row
10 POWER Snatch 45.35 KG
20 Syncro Sit Up
10 Syncro Push Up
20 T2B change as need
10 Power Clean 45-35 kg
200 Mt Syncro Run
time cap 35 min

Venerdì 4
EMOM 8'
Odd: 10 DB step OVER 20-14\10-8 KG
Even: 5 Strict pull ups

AMRAP 14'
12/10 cal Bike
20 Wall Ball 9/6 Kg
100 mt double KB farmer Carry 24/16kg M/W

Sabato 5
Team Of Two
Amrap 8min
2.4.6.8....
Syncro DL 100/80kg M/W
10 Syncro Burpees lateral
Rest 4'
Amrap 8min
60/120 DU/SU
30mt Push the Sled (15 each) 100/60 Kg
WOD 27.07.2017 Giovedi

Emom 10 min
Power Snatch 3 Position

5 Rnds For Time
15/12 Cal Bike
10.8 T2B
10 DBSQCL20.10 kg
Time Cap 16 min
WOD 26.07.2017 Mercoledi

Strength
5 set X 4 reps SP
Rest 2 min b/t set

Met Con
4 Rnds of
1 min WB 9.6 kg
1 min Burpees H off
1 min SDHP 40/25 kg
1 min 200 mt Run
1 min rest
WOD 25/07/2017 Martedì

Gymnastic Work
4 round of:
1 Rope climb
3 Ring Dip
30" Plank hold

Amrap 8'
12 Cal Bike
12 American Swing 24/16kg
12 Box Jump over
12 GHD Sit Up
Rest 3' repeat
WOD 22/07/2017 Sabato

For Time Team of 3
By In 1.5 k Row
30 HSPU
40 T2B
50 Syncro DB Burpees 15.8 kg
60 mt Drag Sleed
WOD 21/07/17 Venerdì
10 Rnds For time
30/60 DU-SU
10 mt +10 reps +10 mt Big Hag Bear Walking F. + SandBag FS + Big Hag Bear Walking B.
7 GHD sit ups

@ sand Bag M/W 40/25 kg
WOD 20.07.2017 Giovedì
Bench Press
5 set X 4 reps
Rest 2 min b/t set

For time Team Of 2
100 Pull ups
100 DB CJ 20/10 kg
100 Air squat
100/120 cal Bike / Row
While partner B Run 150 Mt
Change as need
WOD 19.07.2017 Mercoledì
Front Squat
5 set X 3 reps
Rest 2 min
Build Up Yo Max Load

5 Rnds For Time
10 WB 9.6 kg
10 HPS 40.25 kg
10 Burpees Face Barbell
Time cap 15:00 min
WOD 18.07.2017 Martedi
Skill. KB Snatch / Kipp ring Dip

10 Rnds For Time
3 Kipping Ring Dip
5+5 KB Snatch 24.16 kg
7 Box Jump Over 60.50 cm
200 mt Run
WOD 13/07/17 Giovedì

BS
E2MOM 5 reps X 5 set
Build up to max load

For Time
Team Of 2
60 GHD Sit up
While partner Hold HS back to wall
70 box Jump Over 60.50 cm
While partner Hold Double KB FR 24.16kg
Cash out
1.7 K Run
WOD 12/07/2017 MERCOLEDI CLASSI REGOLARI APERTI DALLE 7:00 FINO 21:15
EMOM 8 MIN
1 ROPE CLIMB + 10 WB 9.6 KG

7 RNDS FOR TIME
10.8  ALT DB SNATCH 20.15 KG
8.6 T2B
12.10 CAL BIKE ASS.
WOD 11/07/2017 FINALMENTE SI RIAPRE CrossFit Class 18.15 - 19.15 - 20.15


AMBIENTE CLIMATIZZATO

Skill: Drop Snatch + OHS From Rack
1+3 Drop S + OHS
E2MOM x 6 set
Build Up to heavy load

AMRAP 9'
20/15 cal Row
4 Rnd of Cindy
M/W

Rest 3'

AMRAP 9'
15/12 cal Bike
8/6 HSPU
6/4 BP Hands Release
WOD 08/07/16 Sabato

H18:30-19:30 presso Cine Teatro Cecchetti Lungo mare Sud Civitanova

OHS from Ground
E2MOM 10 reps X 6 Set

10 Rnds for Time
6+6 PS (KB-DB)
8 Burpees H. Off
150 mt Run

.... alla fine della classe tutti a cena insieme!!!!! Non mancate!!!!
WOD 05/07/17 MERCOLEDI
Presso Cine Teatro Cecchetti
18:15-19:15-20:15 CF Class

Quality Work
3 Rnds Not For Time
10 (5+5) step Up 1 KB suitcase 1 Kb Over head
10 Renegade push Ups DB
10 V-Up

8 rnds for Time (Team of 2)
10 Thruster 40/25 kg
10 Syncro Burpees Face Barbell
150 mt Run
Time cap 20 min
WOD 04/07/2017 Martedì

EMOM 12 min
1 min BS from Ground 40/25 kg
1 min No Push Ups Burpees
1 min 150 mt Run

Skill. Kb DB Hang Snatch

10 min Amrap
5+5 Hang Snatch Kb / Db
8 Box Jump step down 60.50 cm
20/40 DU / SU

Class 18:15/19:15/20:15 presso Cine Teatro Cecchetti
WOD 03/07/17 Lunedì CF Class h 18:15/19:15/20:15

Presso il Cine Teatro Cecchetti Lungo mare Sud 
Civitanova Marche
EMOM 10 min
Odd 20 mt OH walking Lunges 10.5 kg
Even 15 sit up

5 Rnds for time
Team of 2
300 mt Team Run
20 team WB no drop 9.6 kg
20 PC 40/25 kg change as need

Ragazzi vi aspettiamo stasera!!!
CrossFit Civitanova 19.25 giugno 2017

Lunedì 19

Front Squat 4 set 6 reps
65% of 1 RM Rest 2'

-Team of two-
Change as need
AMRAP 9'
30 WB 9/6kg
20 GHD Sit-Ups

Rest 3'

AMRAP 9'
20 Renegade push ups 15/10kg
30 Cal bike

Martedì 20

Gymnastic work
4 RNDS of
1 Rope climb
5 Tempo PRL Push ups 1/3/1
7 V-ups

For Time !!!
800mt Run
21 SDHP 40/25kg M/W
9 Burpees lateral
400mt Run
15 SDHP 40/25kg M/W
15 Burpees lateral
200 mt Run
9 SDHP 40/25kg M/W
21 Burpees lateral

Mercoledì 21

EMOM 12
Odd: 6+6 single arm DB Press 12,5/8 Kg
Even: 8 weighted Hip extension 10/5kg M/W

-Team of two-
AMRAP 16'
20 Syncro AS 24/16kg
20 Box Jump Overs 60/50cm (Change as need)
400mt Carry the sand bag 40/25kg M/W (200mt each)

Giovedì 22

Gymnastic work
4 RNDS of:
10" HS back to wall
10 Pistol (5+5)
5 Strict Pull ups (Any Style)

4 Rounds For Time !!!
20 Cal Row
12 DL
9 HPC
6 STOH
45/30kg M/W

Venerdì 23

Oly : Snatch

Performance :
3 Squat Snatch TNG 50/35kg M\W

Fitness:
3 Power Snatch TNG 40/24kg M/W

6 Rounds of:
5 C2B Pull ups/ Pull ups
7 DB Burpees step up 12.5/8kg M/W
30/60 DU/SU

Sabato 24

-team of three-
For Time!!!
While A. Perform 20 cal Row
B.C work on 120 Thruster 40/25Kg
When A complete 20 Cal Change
Than
While partner A perform 15 Cal Bike
B.C Work on 120 T2B
When A complete 15 Cal Bike Change

Domenica 25

Work-Out of the Day

AMRAP 14'

16 1 Arm DB Snatch alt. 15/8Kg
12mt walking Lunges DB 1 Arm OHS 15/8kg
400 mt Run
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