CrossFit Class 13.19 marzo 2017

Lunedì 13
E2MOM x 5 Set
Comlpex
2 Power Clean + 2 Hang SQCL 60/40 kg M/W

Team Of Two
AMRAP 20'
20 Cal Row
15 DB Push Press 12,5/8 kg M/W
10 Pull ups
I Go You Go Each Exercise

Martedì 14
Core WorkOut
4 RNDS
15" Box L-Sit / Tuck Up
10" Unilateral Hip Extension

TEAM OF TWO
5 RUONDS FOR TIME!!!
20 Syncro AS 24/16kg M/W
21/15/12/9/6
Burpees Box Jump 50 cm

Mercoledì 15
STRENGHT: Bench Press
4 Set 6 Reps 70% 1RM Rest 2'

5 Rounds Of
1' SDHP 30/20kg M/W
1' WB 9/6kg M/W
1' Bike
1' Rest

Giovedì 16
15' Pratice HSPU/HS BACK TO WALL

3 RNDS FOR TIME!!!
400mt Run
18/15/12
Axel DL 45/35kg
Axel FS 45/35kg

Venerdì 17
CrossFit Games Open WorkOut 17.4

Sabato 18
skill. SQUAT SNATCH

TEAM OF TWO I GO YOU GO
5 Squat Snatch 40/25kg M/W
7 T2B
9 Burpees Lateral

Rest 5'

6' AMRAP
Partner A 15 Cal Row
Partner B Hold Barbell in Front Rack

Domenica 19
30/20/10
Cal Row
21/15/9
Ghd Sit Ups
15/12/9
Pull Ups
12/9/6
Back Squat FG 60/40 kg M/W

CrossFit Civitanova 06/03/17 - 12/03/17


Lunedì 06/03/17
Strength
EMOM 8'
3 Clean And Jerk 60/40 Kg

For Time!!!
8 Round Of
5 Pull Ups
10 Push Ups
15 Air Squat
15/12 Cal Bike

Martedì 07/02
Gymnastic Work
4 Rounds Of
5 Chin Up
10 GHD Hip Exetension
10" PRL L-Sit Hold

Amrap 14'
10 Deadlift BW
20 Wall Ball 9/6kg
300 Mt Run

Mercoledì
Strength: Back Squat
5/5/3/3/3
From 70% to 75% Of 1RM Rest 2'

TEAM WOD!!!
For Time!!!!
1000 Mt Row
100 Hang Power Snatch 30/20 Kg
100 Burpees lateral
1 Mile Bike

Giovedì 09/03
Gymnastic Work 4 Rounds Of
2 Wall Climb
8 Pistol Squat
12 V UP

15'AMRAP
12 MBC 9/6Kg
8 T2B
20/40 DU/SU

Venerdì 10/03
CrossFit Games Open 17.3

Sabato 11/03
Team Of Two I Go You Go
Amrap 15'
7 Burpees Box Jump
7 FS 50/30 Kg
7 STOH 50/35Kg

3'Rest

5'Amrap
Max Cal Bike Assault a Team
-Change as need-

Domenica 12/03

30/20/10
Cal Row
21/15/9
GHD Sit ups
15/12/9
Pull Ups
12/9/6
Back Squat From Ground 60/40Kg
Crossfit civitanova 27.02-05.03

LUNEDI 27/02/2017

STRENGTH

Deadlift
5set x 5 reps@ 70% 1RM Rest 2'

For Time!!!!
6/9/12/15/18 PC 40/25
10 Box Jump 60/50cm
200 mt Run

MARTEDI 28/02/2017

GYMNASTIC WORK

Amrap 8'

2,2,2/4,4,4/6,6,6..........
Air Squat
Push Ups
Sit Ups

Metcon (Round & Reps)

Amrap 15'
1,2,3,4,5,6,7....... STOH 50/35 Kg
6 T2B
12 Cal Bike

MERCOLEDI 01/03/2017

STRENGTH

Front Squat
4 Set 6 reps 70%1RM Rest 2'

For Time!!!!

120 American Swing 24/16KG
Every time you stop the kettbell perform
15 Cal Row / 12 Bike
10 Burpees H.Off

GIOVEDI 02/03/2017

CORE WORKOUT

4 Round Of

7GHD Sit Ups
10"Hold L-Sit Hang On the Bar
30"Plank Hold

Amrap 16'
15 Thruster 30/20kg
12/10 Cal Bike
9 Pull ups

VENERDI 03/03/2017

CROSSFIRE GAMES OPEN 17.2

SABATO 04/03/2017

TEAM WOD (Team Of Two I Go You Go)

For time!!!!

Buy In
1 Mile Run

Then

5 Round Of:

20 Clean and Jerk 50/35KG
20 Burpees Lateral
30Mt Sled Pull 70/40Kg

DOMENICA 05/03/2017

Amrap 14'

5 Power Snatch 40/25Kg
5 OHS
30 DU/ 60 SU

CrossFit Civitanova 20.26 febbraio 2017
CrossFit Civitanova 20.26 febbraio 2017

Lunedì 20
Back Squat 5x5 70% 1rm Rest 2'

6 Rounds For Time!!!
15/12 Cal Row
12 Push Ups H.Off
9 Box Jump 60/50 cm

Martedì 21

EMOM 9
ODD 5 Chin Ups
EVEN 10 GHD Sit Ups / 20 AbMat Sit ups
THIRD MAX Reps Air Squat

Amarap 14'
10 Power Snatch 34-25 kg
30/60 DU/SU
200mt Run

Mercoledì 22

Push Press
6 Reps x 4 Set Load By Feel
Rest 2'

Team Wod
Amarap 16'
10 Syncro Deadlift 100/70kg
10 Syncro Burpees Facing Barbell
400mt Sandbag Carry ( change as need)

Giovedì 23

Gymnastic Work
4 Rounds
10 Arch Ups
5 Hollow Body Rock
2+2)x 2 Bar Swing + Kipping Pull Ups

4 Rounds For Time!!!
15/12 Cal Bike
7 Hang POWERt Clean 50/35kg
7 FR LUNGES 50/35kg

Venerdì 24

THE OPEN START NOW
17.1 OPEN WORKOUT

Sabato 25

6 Rounds Of
1' WB 9/6kg
1' Bike
1' Burpees Pull Ups
1' Row
1' Rest
You Have 20" Transiction To Move In The Next Station

Domenica 26

3 Rounds For Time!!!
30 OHS 40/25kg
800mt Run
20 OHS 40/25kg
600mt Run
10 OHS 40/25kg
400mt Run

Crossfit class 13.19 Febbraio 2017


Lunedi 13

Front Squat
4 set 6 rep 70% 1 rm
Rest 2'

Amrap 15'

8 T2b
1,2,3,4,5...... C&J 50/35 kg

Martedi 14

Gymnastic work
4 round of
1 Rope Climbe
10" PRL L - Sit
10 GHD Sit Up
15 Air Squat

For Time!!

21/18/15/12
-Renegade Push Ups 20/10 kg
- DB FS 20/10 kg
200mt Run

Mercoledi 15

Strenght : Bench Press

5/5/3/3/3 70% 1 rm
Rest 2' bt/set

Partner WOD

AMRAP 14'
While
Partner A Rowing for Calories
Partner B :
8 Deadlift 50/35kg
8 HPC 50/35kg
8 Burpees Lateral
.....than Change!!

Giovedi 16

Gymnastic work
4 Round of

15" HS Back to wall
10 Hip Extension
10 V-Ups

WorkOut Of Day

5 Rnds Max Effort

1' Thruster 30/25kg
1' Pull Ups
1' Box Jump 50cm
1' Rest

Venerdi 17

Strongman WOD
Emom 8'
3 Shouldering 50/30kg

For Time!!
6 Round....

15 American swing 24/16kg
15/12 Cal Bike
30/60 DU/SU

Sabato 18

Team of TWO

75 Power Snatch 30/25 kg
800mt Run
100 Wall Ball 9/6kg
800mt Run
100 Cal Row

(Change as Need)

Domenica 19

Battle of box CrossFit Civitanova VS Stronghold 286
Crossfit civivitanova 6.12 Feb 2017 abbonamento speciale under 20 CF class 50 euro mensili
Lunedì 06

DL 5/5/3/3/3
From 70% to 75% 1 RM

Team Wod 2 Partner
AMRAP 18'
20 DB Thruster 12,5/8 kg
20 Cal Row
20 Burpees Box Jump 50 cm
Add 5 reps each exercise every round

Martedì 07

Gymnastic Work
4 RFT
4 Strict T2B
8 Pistol alt.
2 Wall Climb

For Time!!!
30/20/10
AS 24/16 kg
21/15/9
Cal Bike
18/15/12
GHD Sit Ups/ AB-MAT Sit Ups x2
30/60 DU/SU

Mercoledì 08

EMOM 8'
5 C&J 50/35kg

AMRAP 14'
7 BS From ground 50/35kg
7 Pull Ups
200mt Run

Giovedì 09
Gymnastic
3 RNDS
5 Ring Push Ups
10" Hold Hollow
15" Hold Arch

MARATHON ROW
For Time!!!
Team Of two
5000/4000mt Row M/W
*noisy work out: every 2' perform 8 Synchro Burpees

Venerdì 10
Skill: Power Snatch+ Overhead Squat

Every 90" Perform 3 PS+3 OHS 40/25kg x 5 Rounds
4 RFT
21 WB 9/6kg
15/12 Cal Bike
90mt KB Farmer Carry 24/16kg

Sabato 11

6 Rounds !!!
5 SQCL 50/35kg
7 T2B
9 Burpees Target Bar
200mt Run
New Round Starts Every 4'

Domenica 12

Amrap 14
15 Box Jump 60/50cm
10 Push Press 50/35
5 Pull Ups

CrossFit Civitaniva 30.01-05.02 2017 FOTO: ANDREA BARBOTTI UNDER COACH'S PRESSURE

Lunedì 30

EMOM 12'
Odd: 4 Shouldering 50/30kg
Even: 8 T2B

Amrap 12 min.
(I Go You Go)
2,4,6,8.....Squat Clean 50/35 kg
Team DU TOTAL REPS X TEAM
60/120 DU/SU Change as need

Martedì 31

Gymnastic work
4 Round Of:
3 Strict Pull Up TempoTraining 1/3/1
6 V-Up
12 Hip Extension

MetCon (Time - Reps)
6 Round For Time...
9 SDHP 40/25kg
15 Wall Ball 9/6kg
200mt Run

Mercoledì 1

Skill: Shoulder Press
SP FROM RACK
4 Sets 6 Reps 70%

EMOM 16' (Max Effort)
1' Power Clean 40/25 Kg
2' Burpees H. OFF
3' Cal Bike
4' Rest

Giovedì 2

4 Round Of:
3 HSPU
7 GHD Sit Up
10 Goblet Squat 24/16kg

Amrap 8'

15/12/9/6
Pull Ups
10 Box Jump Over 60/50cm

Rest 4'

Amrap 8'

16/14/12/10
DB 1 Arm Squat Clean 12,5/8kg
100mt Carry the Sand Bag

Venerdì 3

Back Squat

5/5/3/3/3 From 65 to 75% 1Rm
rest 2' b/t SET

5 rnds for Time
2.4.6.8.10 PS 40/25kg
10 T2B
10 CAL BIKE

Sabato 4

Team Of Two!!@

5 Round For Time ( Cap Time 15')
Partner A
7 Deadlift 70/45 kg
Hold in hang

Partner B
15/12 Cal Bike
Change...

Rest 4'

5 Round For Time

Partner A
7 Thruster 40/25kg
Hold in Front Rack
Partner B
15/12 Cal Row
Change...

NOTE: CAL BIKE AND CAL ROW CAN BE PERFORMED AFTER COMPLETED ALL THE REPS OF PREVIOUS EXERCISE
( Cap Time 15')
Domenica 5

Sorry we are closed!!
TRAINING CAMP "BUILD YOUR ENGINE"
CrossFit Civitanova 23.29 Gennaio 2017

Lunedì 23

Strength

Deadlift

4 Sets x 6 reps load by feel
Rest 2'

For Time!!!
21/15/9
Cal Bike
DB Hang Power Clean 15/10 kg M/W
Wb 9/6 kg
Burpees

Martedì 24

Gymnastic Work
4 RFT
10" Hold Chin Over The Bar
15" Hollow Position
10" Hand Stand Stomac To Wall

AMRAP 15'
2.4.6....PS 40/25kg M/W
10 Box Jump 60/50 cm

Mercoledì 25

Front Squat

5/5/5/5/5 75% 1 RM rest 2'

5 Round For Time!
Team Of Two (Change sa Need)

20 Pull Up
20 C&J 40/25kg
20 Burpees lateral

Giovedì 26

3 Rnd Of:

5 Ring Push Up
10 GhD Sit Up
10 Pistol alt.

Work-Out Of Day
Amrap 18'

15/12 Cal Bike
20 American Swing 24/16kg
30/60 DU/SU

Venerdì 27

EMOM 8 min

7 reps Push Press From rack
Load by feel

For Time!!!
600 Mt Row
20 Hang Power Clean 40/25 kg
20 FR Lunges 40/25 kg
400 Mt Row
15 Hang Power Clean 40/25 kg
15 FR Lunges 40/25 kg
200 Mt Row
10 Hang Power Clean 40/25 kg
10 FR Lunges 40/25 kg

Sabato 28

Skill : Power Snatch & Overhead Squat

Amrap
Team Of 2
(I Go You Go)

6 PS 40/25kg
8 OHS 40/25kg
10 Burpees Box Jump 60/50 cm

Domenica 29

Today is a Chipper!!
3 rnds for time
21 Cal Bike
18 AS KB 24/16kg
15 Cal Row
12 Gobblet Squat 24/16kg
9 Pull Ups
CroosFit Civitanova 16.01-22.01 - 2017
Lunedì 16
Back Squat
6 Reps x 4 Set
Rest 2'
70% Of 1 RM

AMRAP 16'
Team Of Two Change As Need
1000 mt Row
50 STOH 40/25 kg
30 Pull Ups

Martedì 17
Core Workout
EMOM 9'
10 Ghd Sit Up/ 15 Sit Up
10" Prl L-Sit
3) 15" Hollow Position

EMOM 16'
1': Max Reps American Swing 24-16 kg
2': Burpees Target
3': Max Cal Bike
4': Rest....
Repeat

Mercoledì 18

Sumo Deadlift

5/5/5/5/5 70% 1 RM
Rest 2'

For Time!!
40/30/20/10 Wall Ball 9/6kg
10 Power Clean 40/25kg
25/50 DU/SU

Giovedì 19
Gymnastic Work
4 RFT
4 Strict Pull Ups
6 Prl Push Ups
12 Oh Lungees 10/5 kg M/W

AMRAP 7'
7 OHS 50-40 kg / 35-25 M/W
7 T2B
REST 3 MIN
AMRAP 7'
7 DL
7 BURPEES FACE BARBELL

Venerdì 20

Bench Press Narrow Grip
5/5/5/3/3
Rest 2' From 70% To 75% Of 1 RM

AMRAP 16'
10 Alt. KB Snatch from ground 24/16kg M/W
10 Burpees
10 Goblet Squat 24/16 kg
200 mt Run

Sabato 20

For Time!!!
1 Rope Climb
20 DB C&J 15/8 kg M/W
20 Cal Row
15 Cal Bike
1 Rope Climb
20 DB HSCL 15/8 kg M/W
20 Cal Row
15 Cal Bike
1 Rope Climb
20 Renegade Push Ups 15/8 kg M/W
20 Cal Row
15 Cal Bike

Domenica 21

For Time!!!
12/9/6/3
Front Squat 40/25kg M/W
C2B/Pull Ups
10 cal row

Rest 2'

12/9/6/3
Dl Bw
Ghd Sit Ups
10 cal bike
CrossFit Civitanova 09.01.17-15.01.17 FOTO: 3 PLACE TEAM ELITE LEONARDO MOGLIANETTI "RHINO" HERO OF THE DAY

Lunedì 9
EMOM 8'
2 PS+2OHS 40/25kg

Amare 16 MIN'
-I Go You Go-
21 Cal Row
15 Cal Bike
9 Burpees Box Jump 60/50cm

PARTNER B START WHILE PARTNER IS ON BPBJ

Martedì 10
Gymnastic work
3 RFT:
4 Ring Dip / 6 Jumping Ring Dip 6 Chin Up
10 Back Extension

5 Round For Time!!!
9 Power Clean
6 Front Squat
3 STOH
200mt Run
Weight M:50/40Kg W:30/25Kg

Mercoledì 11
DL
5/5/3/3/3 rest 2' 70/75% 1RM

Amrap 15'
30/60 DU/SU
15 Wall Ball 9/6 kg
30 Sit Up

Giovedì 12
Gymnastic Work
4 Round Of:
6 Pistol
10"HS Back to Wall
10"L-Sit hold hang on bar

Partner WOD
2000/1500/1000mt Bike
30SDHP 40/25kg
Every Round perform 15 Push Ups Syncro

Venerdì 13
Front Squat From ground
5 Round
5x5 reps x set
up to max Load

For Time!!! Ladder....
10/9/8.....1 T2B
2/4/6.....20 DB Snatch 15/8kg
5 Box jump 60-50 cm

Sabato 14
Team Of 2 I GO YOU GO
WOD (A)
5 Rnds for Time
20/15 Cal Row
Max Reps UNB. Thruster 43-35 kg m-w
...CHANGE PARTNER

Rest 5'

WOD (B) 10'Amrap
15/12 Cal Bike
MAX REPS American Swing 24/16kg

Domenica 15

SKILL. MUSCLE SNATCH - POWER SNATCH TNG

For time
30-20-10 FR LUNGES 35-25 KG M-W
60-40-20 GTOH 30-20 KG
200 MT RUN

FOTO: LEONARDO MOGLIANETTI "RHINO" HERO OF THE DAY
CrossFit Civitanova 02.08-01-2017

Lunedì 02

Back Squat
5x5 75% Of 1 RM Rest 2'

Amarap 8'
9 Cal Bike
15 WB 9/6 kg M/W

Rest 3'

Amarap 8'
15 Cal Row
9 Renegade Push Ups 15/8 kg

Martedì 03

Gymnastic Work
4 RNDS Of
1 Rope Climb
8 V-Ups
15 Air Squat

Amarap 15'
6 Pull Ups
10 Mt. Overhead Walking Lungees 10/5 kg M/W Bumper
30/60 DU/SU
10 Mt. Overhead Walking Lungees 10/5 kg M/W Bumper

Mercoledì 04

Accesory Work
Emom 8'
Odd: 10 Db SP 15/20 kg
Even: 12 DB Step Ups 50 cm 10/6 kg M/W

For Time!!!
Team Of Two
10 Squat Clean I Go You Go 50/40-35/30 kg M/W
20/18/16/14
Syncro Burpees Facing Barbell

Giovedì 05

Core Strenght
Emom 12'
Odd: 5 Strict T2B/K2C
Even: 8 GHD Sit Ups

For Time!!!
800 Mt. Run
30 DB American Swing 15/8 kg M/W
15/12 Cal Bike
600 Mt. Run
20 DB American Swing 15/8 kg M/W
15/12 Cal Bike
400 Mt. Run
10 DB American Swing 15/8 kg M/W
15/12 Cal Bike

Venerdì 06

Sorry We Are Closed

Sabato 07

Team Wod
Chipper !!!
Change As Need
50 Pull Ups
50 WB 9/6 kg
50 cal Row
50 PS 30/20 kg M/W
50 cal Bike
50 WB 9/6 kg M/W
50 Pull Ups

Domenica 08

5 Rounds For Time!!!
10/8/6/4/2 Push Press 50/35 kg M/W
10 Burpees Facing
10 Box Jump 60/50 cm
CrossFit Civitanova 27.31 Dic. 2016
Martedi 27

Amrap 10'

Cindy:
5 Pull Up
10 Push Up
15 Air Squat

Rest 3'

Amrap 8'
Max Cal I go You Go Bike change each 10

Mercoledi 28

WL Strenght

Thruster

5/5/5/5/5 load by feel rest 2'

For Time!!

20/15/10/5
American Swing 24/16kg
10 Box Jump 60/50cm
10 Burpees Target

Giovedi 29

Gymnastic Work:

10" Hold L-Sit hang on bar
5 Ring Push Up
10 Ghd Back Extension

W.O.D
Amrap 20'

-I Go You Go-

6 Power Clean 50/30kg
9 TTB
15/12 Cal Row

Venerdi 30

Deadlift
6 rep 4 set @75% 1Rm

Benchmark
"Nancy"

5 Round For Time:
400 Mt Run
15 OHS 40/25kg

Sabato 31

WOD

31 Cal Bike
31 Pull Ups
31 Lunges BW
31 American Swing 24/16kg
31 Cal Row
31 Burpees H. Off
31 Wall Ball 9/6kg
31 V-ups / Sit Up
CrossFit Civitanova 19.25 Dic 2016 Foto: Stefano Puccianti 4 th place over all master 35+Fall series 2016

Lunedì 19

FS From Ground
5/5/3/3/3 Load By Feel

15' AMRAP
5 Pull Ups
10 DB Push Press 15/8 KG M/W
15 Cal Row

Martedì 20

Gymnastic Work
10" PRL L-SIT
15" Hold Hand Stand Stomac To Wall
3 Chin Up T.T. 1/5/1

Team Wod
16 Rounds For Time!!! Change each 1 rnd
12/9 Cal Bike
9 Burpees Box Jump 60/50cm M/W
9 SDHP 40/25kg M/W

Mercoledì 21

Strongman
8' EMOM
2 Shouldering 50/30kg M/W

12' AMRAP
6 T2B
9 Push Ups H.Off
12 Lungees FR Axel Bar 35/25kg M/W

Giovedì 22

Core Training
3 RNDS OF
7 GHD Sit Ups
15" Hollow Position
30" Planke

31 min EMOM
1' Rowing For Calories
1' Rest
1' WB 9/6kg M/W
1' Rest
1' AS 24/16kg M/W
1' Rest
1' Burpees
1' Rest

Venerdì 23

Shoulder Press
5/5/5/5 75%Of 1 RM
2' rest

21/15/12/9
Power Clean 50/35kg M/W
30/60 DU/SU

Saturday
Civitanova TD

H13 regular CF Class
5 rnds For time
10 PS 40/25 kg
10 BOx Jump Over 60/50 cm
200 mt Run

CrossFit Civitanova 12.18 DIC 2016 foto: Andrea barbotti , Amedeo Croci , Luca Squadroni, Davide marini, andrea Croceri. Dic 2016

Lunedi 12

Emom 8'
3 DL
3 HPC
3 STOH
M 50/40 kg
F 35/25kg

For Time!!!

5 Rounds of
20 Kcal Row
10mt Walking Lunges OH Bumpers 10/5kg
12 Push Ups

Martedi 13

Gymnastic Work
3 Rounds

3 Scap. Pull Up
6 Ring Push Up
9 Bar Tuck Up

14' AMRAP

6 OHS 40/25kg
9 Slamm Ball 8/6kg
200 Run

Mercoledi 14

Back Squat

4 Sets 6 Reps
70 % 1 RM rest 2'

For Time.....
21/15/9/6
DB GTOH 15/8 kg M/W (1 DB x Hand)
Cal Bike
Each Round Perform 6 Pull Ups

Giovedi 15

Gymnastic Work

3 Rounds of:
3 Wall Climb
10 Back Extension
15 Air Squat

Skill. MBC

Team of 2 Change As Need
For Time!!
1000mt Row
100 Wall Ball 9/6kg
80 Sit Up
60 MBC 9/6 kg
1000mt Row

Venerdi 16

Bench Press 5 Sets 5 Reps
70-75% 1Rm Rest 2'

18' AMRAP
Team Of 2 I Go You Go-
6 Deadlift 80kg
7 Box Jump 60/50cm
8 Burpees

Sabato 17

Gymnastic Work!
4 RNDS
1 Rope Climb
6 Alt. Pistols

For Time!!!
30/20 Cal Bike
30 American Swing 24/16 kg M/W
30/60 DU/SU
30/25 Cal Row
30 Gobblet Squat 24/16 kg M/W
400 mt Carry The Sand Bag

Domenica 18

Core Training!
4 Sets Of:
10 V-Ups
10" Hold Arch Position
10" Hanging on the Bar In Hollow Position

For Time!!!
21/15/9
Thruster 40/25kg M/W
T2B/K2C
9/15/21 Burpees. H. Off
CrossFit Civitanova 5.11 Dicembre 2016 Fall series week
Lunedi

Skill OHS
OHS
6/6/4/4
Rest 2 min
From 70% to 75% 1 RM

Amrap12'
12 Cal Bike
12 Power Snatch 35/25kg
12 Cal Row
12 Burpees Lateral Barbell

Martedì

Gymnastic Work
4 Round of:
1 Rope Climb
8 Prl push ups
15 Air Squat

5 rnds For Time
6 Pull Ups
9 Power Clean M50/40-W35/25 kg
12 Lungees BR M50/40-W35/25 kg
200 mt Run

Mercoledì

EMOM 6 min
5 Push Press load by feel

3 Round for time
15 cal Bike
21/15/9 American Swing 24/16kg
10 Burpees Box Jump 60/50 cm

Giovedi
CHIUSO

Venerdì

FS
5/5/3/3/3
From 70% to 75%
Rest 2'

Amrap7'
7 Man Maker 12,5/8
20DU/40SU

Rest3'

Amrap7'
7 T2B
20DU/40SU

Sabato
Team of two
I Go You Go

6 rnds For Time (3 rnd each)
10 DL 80/50 kg MW hold Barbell in Hang Position While Partner perform
10 Thruster 20/15 kg
10 Syncro Burpees

Domenica
Skill. CJ
TEAM of 2
For Time
3 k Row
Each 2 min perform
6 CJ I go You Go 50/35 kg
CrossFit Civitanova 28 Nov 4 Dic 2016 Rocky's Week. Let's beat the Drago in front of you.

Lunedi 28

Strenght: Front Squat
4 sets 6 reps
70% 1RM rest 2'

EMOM 24'

1': 30" Max Cal Bike
2': 30" Max Cal Row
3': 1 Rnd Cindy ( 5 Pull Up, 10 Push Up, 15 Air Squat)
4': Rest

Martedi 29

Gymnastic Work
4 Round of:

8 GHD Sit Up
4 Strict Pull Up
2 Wall Climb

6 rnds For time

6 STOH 45/35 kg
9 Box Jump 60/50cm
12 Burpees

Marcoledi 30

DL 5/5/3/3/3 70-->75% 1 RM rest 2'

AMRAP 14'

20/40 DU/SU
3 PC 50/30 kg
Ladder
2,4,6,8,10...T2B

Giovedi 1

Gymnastica Work

10" Hold Chin Up O.T.B
10" Hold PRLL L-Sit
10"+10" Hold OH KB 1 arm
X 5 Round

For Time!!!
30/20/15/10 Wall Ball 9/6kg
15 Cal Bike
200 Mt Run

Venerdi 2

Power Snatch
3 Reps Every 2' x 5 Round 50/30kg

Work-Out of the Day

Team Of 2 Canghe As Need

100 Kcall Row
80 DB Thruster 15/8 kg
60 Pull Ups
40 Burpees Target Bar

Sabato 3

AMRAP 14'

200Mt Run
3 HSPU
6 Squat Clean 60/40 kg

Rest 4'

6 Round Of

20" Max Effort Cal Bike Partner A
20" Max Effort Cal Bike Partner B
20" Max Effort Cal Bike Partner C

Domenica 4

Amrap 8'
6 Bix Jump Over 60/50 cm
12 DB Snatch 15/8kg
24/48 DU/SU
Rest 3'

REPEAT
CrossFit Civitanova 21.27 novembre
Lunedi 21

BS 5x5 70% 1 Rm rest 2'

For Time!!

5 FOR TIME
7 Thruster 30/20 kg
7 Pull Ups
7 Burpees Facing Barbell

Martedi 22

Gymnastic Work

3 Round
4 Strict Pull Up
8 Pistol
10 GHD Sit Up

AMRAP 18'
I Go You Go

15 American Swing 24/16 kg
10 Mt Walking Lunges
30 DU / 60 SU
10 Mt Walking Lunges

Mercoledi 23
Strenght
Bench Press
4 Set x 4 Reps 70% 1 Rm rest 90"

6 Round For Time

10 PC 40-30 KG
10 Box Jump 60/50cm
200 mt Run

Giovedi 24

Amrap 9'
10 Cal Bike
6 OHS 30/20kg

Rest 4'

Amrap 9'
10 cal Row
6 Power Snatch 30/20 kg

Venerdi 25

Gymnastic Work

3RND:
20 Lunges
5/10/15 V Up/Tuck Up
10 Push Up

SKILL: Hang DB Clean & Jerk

AMRAP 15'
10 HDBCJ 15/8 Kg
15 Air Squat
200mt Farmer carry Sandbag M40/W25

Sabato 26

"Chipper"

20 SDHP 30/20 Kg
30 Box Jump Over 60/50 cm
40 Sit Up
50 Wall Ball 9/6 Kg
40 Sit Up
30 STOH 30/20 Kg
20 T2B

Cash Out..... 1.6 Km Bike

Domenica 27

AMRAP 15 MIN
7 DL BW
9 BURPEES BOX JUMP 60-50 CM
15 CAL Row
CrossFit Civitanova 14.20 Novembre
Lunedì 14

Back Squat 5 Set 6Reps 70% Of 1 Rm Rest 2'

For Time!!!
4 RNDS OF
250 mt Row
12 DB Snatch 15/8 kg M/W
9 Buepees H.Off

Martedì 15

Gymnastic Strength
8' AMRAP
1 Rope Climb
5 Ring Push Up
9 V-UP

For Time!!!
27/21/15/9
WB 9/6kg
Cal Bike
10 SDHP 40/30kg
Cap Time 15'

Mercoledì 16

HEAVY DAY!!!
10 RNDS
E2MOM
3 C&J 60/35 kg M/W

EMOM 15'
8 Renegade Push Up Plus 12/8kg M/W
10 Box Jump 60/50cm
200mt Run

Giovedì 17

Team Of Two
250/200 Cal Row M/W
Every 4 Minutes Perform 10 Syncro Thruster Empty Barbell

Venerdì 18

Skill: HSPU/ HPC
2 Group 10' Skill Each

Team Of Two While Partner
0"-5'
7 HPC 50/35kg
Max Reps HSPU
5'-10'
7 Burpees Lateral
Max Reps HSPU
10-15'
7 Front Squat 50/35 kg M/W
Max Reps HSPU

Sabato 19

1600mt Run
7 RNDS OF
7 OHS 40/25kg
7 T2B
30/60 DU/SU
1600mt Run

Domenica 20

AMRAP 15'
10 PS 40/25kg
20 WB 9/6
200mt Row

Crossfit Civitanova 7.13 novembre foto: andrea barbotti meridan regional athlete 2014-15
Lunedì 07

Dead Lift 5/5/3/3/3
Load By Feel Rest 2' Each Set

12' AMRAP
10/8 Cal Bike
10 AS 24/16 kg M/W
10 Burpees Target Plate

Martedì 08

Gymnastic Strength
4 RNDS Of
10" Hold Chin Over The Bar
20" Hold Bottom Position KB FR 16-8 KG M-W
30" Hold Planke

4 Round For Time
250 MT Row
18 WB 9/6kg
12 Box Jump 60/50cm
9 T2B

Mercoledì 09

Push Jerk From Rack
4 Set 6 Reps Rest 2' 60-50 KG M—35-25 KG W

8' Amrap
2.4.6... Pull Ups
7 FS FROM GROUND 50/35kg M/W
200mt Run

Rest 3'

Amrap 8'
2.4.6.... Push Ups
7 Ghd Sit Up
200mt Run

Giovedì 10

Gymnastic Work
3 RNDS
2 Wall Climb
4 Strict T2B
6 Pistols 12 AIR SQUAT
For Time!!!
10/9/8/....1 Hang PS 30/20kg M/W
1/2/3...10 Burpees Lateral

Venerdì 11

Buy In
1K bike
Than 6 Rounds of
6 SQCL 40/25 Kg M/W
3 STOH 40/25 kg M/W
30/60 DU-SU

Sabato 12

Team Of Three
18' AMRAP
Score: Max Reps Kcal Row
Partner a.b.c
a.b Perform 5 Syncro DL + 10 Syncro Facing Burpees
c. Row for Calories
Than
a.c Perform5 Syncro DL + 10 Syncro Facing Burpees
b.Row for Calories
.........

Domenica 13

Running Cindy
20'Amrap
5 Pull up
10 Push up
15 Air Squat
200 mt Run

CrossFit Civitanova 31.10 - 6.11 foto: 29-30 ottobre barbo's lift camp
CrossFit Civitanova

Lunedì

Strength
Emom 6'
7 Push Press 60-50 kg M 35-30 kg W

14' Amrap
20-15 M-W Cal ROW
8 Pull Ups
8 Box Jump 60-50cm
8 GHD sit up - VUP

Martedì 01/11
Sorry We Are Closed

Mercoledì 2/11

Gymnastic Work
4 Rnds
20 Lunges BW
10" Hold Bar L-sit
10" Hold Hand Stand Back To Wall

Team Of Two
3 Rnds Each I Go You Go
25/20 Cal Bike American Swing 24-16 kg
20/15 American Swing 24-16 kg
15/12 Push Ups
9/6 Front Squat From Ground 50/30Kg M/W
Partner A Perform Bike
Partner B Perform Bike
Partner A Perform AS
Partner B Perform AS

Giovedì 3/11

Strength
E2MOM
5 Set of 6 C&J 60/40 kg M/W

Emom 20'
1 Max Cal Row
2 Rest
3 5+5 Slamm Ball + Burpees
4 Rest

Venerdì 4/11

Back Squat
5x5 Use 75% Of 1 RM Rest 2' MIN

5 RNDS FOR TIME
30/60 DU/SU
200mt Run
7. PS 40/25 kg M/W

Sabato 5/11

Team Of Two Change As Need
For Time!!!
100 HPC 43-30 KG
100 mt Sled Push
100 WB 9/6 kg M/W
1000 mt Carry The Sand Bag 40/25kg
100 Cal Bike
10 Rope Climb

Domenica 6/11

8' Amrap
10 DB Thruster 15/10kg M/W
10 Sit Up
300 Mt Row

Rest 3'

Amrap 8'
8 Pull Up
8 V-Up
8 Cal Bike
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