CrossFit Civitanova From 16/04 to 22/04
CrossFit Civitanova From 16/04 to 22/04

Lunedì 16/04

Strength
Bench Press
4 set 6 Rep
Rest 2:00 B/T set
Use 75% of 1RM

AMRAP 6'
15/12 Cal Row
12 Push Up H.Off

Rest 2'

AMRAP 6'
30/60 DU/SU
16 Hang DB CJ 22.5/15 Kg Kg

Rest 2'

AMRAP 6'
20 Air Squat
10 GHD Sit Up

Martedì 17/04
For Time!!!
Team Of 2
120/90/60
Wall Ball 9/6 KG Change Each 10 rep
12/10 Unbroken Pull up Each
If You Break The Set Perform 5 Burpees For Penality

Cash Out

Core Workout
10 Bar Tuck Up
10" Hold L-Sit
10" Hollow Body Rock
Rest 1'

Mercoledì 18/04

Deadlift
4 set of 4 Rep
Rest 2:00 B/T Set
70% Of 1RM

EMOM 24'
First) 9 Burpees Box Jump Over 60/50 Cm
Second ) Amrap Hang Power Clean 50/35 KG
Third) 200 Mt Run
Fourth) Rest

Giovedì 19/04

Every 90 second X 6 Set Perform
1 Power Snatch +
1 Hang Squat Snatch
1 OHS

Start From 40/25 KG Build up To Max Load

AMRAP 12
1.2.3.4.5.6...
Hang Squat Snatch 40/25 kg
T2B

Venerdì 20/04

Gymnastic Work
4 Rounds
2 Wall Climb/ 4 HSPU
4 Chin Up
12-UP

FOR TIME !!!
10 ROUNDS OF:
15/10 Cal Bike
11 AS 24/16 kg
6 Back Squat 70/40 kg
Cap Time 25

Sabato 21/04

-TEAM OF TWO-
AMRAP 18
400 Mt Row
20 Push Press 45/30 kg
10 Syncro Burpees Facing
400 Mt Run
20 SDHP 45/30 kg
10 Syncro Burpees Facing
4 Rope Climb

Domenica 22/04

7 Rounds For Time!
30/60 DU/SU
8 Squat Clean Thruster 40/25 kg
CrossFit Civitanova 9.15 Aprile

Lunedì 9/4

Back Squat
4 Set 6 Rep
Use 75% Of 1 RM Rest 2:00 Between Set

For Time!!!
5 Round Of
-Team Of Two-
50 WB 9/6 kg M/W
30 GHD SIT-UP
200mt Syncro Run
Cap Time 25 min

Martedì 10/4

Gymnastic Work
4 Round Of
5 PRL Push Up
8 Alt. Pistol
10 Hip Extension

For Time!
7/5/3
Power Clean 60/45 kg
7 Burpees Facing
9/7/5
Power Clean 50/35 kg
7 Burpees Facing
11/9/7
Power Clean 40/25 kg
7 Burpees Facing

Mercoledì 11/4

E2MOM X 4
12 DB Lunges Step Back 15/9 kg M/W
1 Rope Climb ( If You Can Do It Leg Less)

12 AMRAP
6 Pull Up
12/10 Bike
6 T2B/KTC
30/60 DU/SU

Giovedì 12/4

Barbell Complex
Every 90 Sec X 6 Set
1 Power Clean
1 Front Squat
1 Split Jerk
Start At 40/25 kg M/W
And Build Up To Heaviest Lift Of The Day

5 Rouds Fos Time!!!
-Team Of Two-
Change As Need
16 STOH 60/40 kg M/W
500 mt Row

Venerdì 13/4

Skill Bar Muscle Up

AMRAP 14
1 Bar Muscle Up
8 Box Jump Over 60/50 cm
200 mt Run

Sabato 14/4
6 Round For Time!
16 Power Snatch 45/30 kg
30/24 Cal Bike
16 Over Head Squat 45/30 kg
60/120 DU/SU

Domenica 15/4

EMOM 20
First:12/10 Cal Row
Second:9 FS 50/35 kg
Third: 9 HPC 50/35 kg
Fourth: 7 Burpees Lateral
Martedì 03/04 SIAMO ANCORA CHIUSI
DA DOMANI "CrossFit Civitanova avra' un volto un po' piu' "GREEN
CrossFit Civitanova 02.04.18-08.04.18
Lunedì 02/04
Sorry We Are Closed

Martedì 03/04
Back Squat
4 Set 6 Rep
Use 75% Of 1 RM Rest 2:00 Between Set

AMRAP 20'
Team Of Two Change As Need 40 Cal Row
60 Wall Ball
40 GHD Sit Up
200 Mt Syncro Run

Mercoledì 04/04
Gymnastic Work
5 Chin Up
5 Ring Dip / Matador Dip 10 V UP
X 4 Round
For Time
By In
30/25 Cal Bike
Then 5 Round Of
9 Power Clean 50/35 Kg 12 Push Up H.Off
30/60 DU/SU Cap Time 18'

Giovedì 05/04
Banded Deadlift
5 Set 5 Rep
Use 70% Of 1 RM Rest 2' Between Set
AMRAP 7'
9 Pull Up
12 (6+6) 1 Arm DB STOH 22.5/15 KG
REST 3'
AMRAP 7'
9 KB Step Over 50 Cm 20/12 Kg 12 Burpees H.Off

Venerdi 06/04
Core Workout
4 Round Of:
10 Single Leg V-UP 10 Tuck Up
10" Hollow Body Hold Rest
1 min Each Set

For Time!!!
200mt Row
15/12/9/6
Hang Squat Snatch 40/25 Kg
200 MT Run

Sabato 07/04
CHIPPER
-TEAM OF TWO- 400mt Syncro Run
42 SDHP 40/25 kg
60mt Prowler Sled
42 T2B/KTC
400mt Syncro Run
30 SDHP 40/25 kg
60mt Prowler Sled
30 T2B/KTC
400mt Syncro Run
18 SDHP 40/25 kg
60mt Prowler Sled
18 T2B/KTC

Domenica 08/04
AMRAP 14
1 Rope Climb
15/12 Cal Bike
5 OHS 50/35 kg M/W

Buona Pasqua a tutti.

Venerdì 30 e Sabato 31 orari regolari
Domenica 1 e Lunedì 2 CHIUSO

Tks for the Colomba to Nazzareno!!!!✌🏻🤩👊🏻
CrossFit Civitanova 26.03-01.04

Lunedì 26/3

Back Squat
5/5/3/3/3
From 70% to 85% Of 1 RM
Rest 2 Min

MetCon
-Team Of Two-
AMRAP 15 MIN
15 Syncro American Swing 24/16 kg M/W
30/25 Cal Bike
40 AB-MAT Sit Up

Martedì 27/3

Gymnastic Work
4 Round Of:
4 Strict T2B
6 Ring Push Ups
12 Lunges BW

For Time!!!
21/18/15/12/9
Burpees Lateral
9 Hang Power Clean 50/35 KG M/W

Mercoledì 28/3

Push Press

5/5/3/3/3
Use 75% of 1 RM build up to max Load
Rest 2:00 Between Set

Amrap 12'
7 SDHP 35/25 KG
7 T2B
30/60 DU/SU

Giovedi 29/03
E2MOM X 6 Round Perform
1 Power Snatch
1 OHS

Start From 40/25 Kg Build Up To Max Load

For Time
9/15/21
OHS 40/25 Kg
15/12 Cal Row
12 GHD Sit Up

Venerdì 30/03

Skill HSPU

Team Of Two Change As Need
For Time
4 Round Of
200 Mt Syncro Run
10 HSPU/20 Pike Push Up
20 Pull Up
30 Box Jump

Sabato 31/03
Amrap 18'
Team Of Two
10 Syncro Burpees Lateral
20 Deadlift 100/55 Kg
40 Wall Ball 9/6 Kg
60 Cal Row
30 Mt Drag Sled 50/30 Kg

Domanica 01/04

Sorry We Are Closed

CrossFit Civitanova 19.25 Marzo

Lunedì 19/03

Front Squat
4 Set 6 reps
Use 75% Of 1RM
Rest 2' between Set

AMRAP 16'
Team of Two
Change As Need
24 DB Snatch Syncro 22.5/15 Kg
16 T2b
30/24 Cal Bike M/W

Martedì 20/03

Gymnastic Work

4 Round Of:
3 Strict Pull Up
10 Hollow Body Rock
15 Air Squat

6 Round For Time

8 Thruster 40/25 Kg
10 Burpee
30/60 DU/SU

Mercoledì

Core Workout
4 Round Of:
10 Mat Tuck Up
10 Hip Exestension
10 Single Leg V UP

AMRAP 12'
14/12 Cal Row
10 DB Step Over 50 Cm 15/10 Kg

Giovedi 22/03

AMRAP 14'
200 Mt Run
7 Chest To Bar Pull Up
14 Wall Ball 9/6 Kg

Rest 3:00

7' Cap Time
Find 1 RM Clean And Jerk

Venerdì 23/03

Strength
Bench Press
4 Set 6 Reps
Ues 75% Of 1Rm
Rest 2' Between Set

"Cardio Party"
Team Of Two
4 Round For Time
Whole Team Work AS Same Time
800 Mt Row
1 mile Bike
200 Mt Farmer Carry KB 24/16 Kg + SandBag Carry 45/25 Kg Work
Cap Time 35

Sabato 24/03
CROSSFIT GAMES OPEN 18.4
RICORDIAMO A TUTTI CHE NN CI SARA' LA CLASSE DELLE 13.00
SARA' POSSIBILE DALLE
12.00 FARE IL WOD
18.4 CrossFit Games OPEN Workout
ALLA FINA DELLA ULTIMA HEAT PREVISTA X LE ORE 13.30 FAREMO PRANZO TUTTI INSIEME CON BIRRA E HAMBURGER.
SIETE PREGATI DI COMUNICARCI LA VOSTRA ADESIONE in Segreteria ENTRO IL VENERDI' SERA PRECEDENTE!!!
Costo X il Pranzo 10 euro
2 Hamburger e 1 Birra

Domenica 25/03
To be announced !!!!
Crossfit civitanova 12.18 Marzo 2018
Lunedì 12/3

GYMNASTIC WORK
4 ROUND OF
7 PRL PUSH UP
7 PISTOL SQUAT EACH LEG
1' PLANK

MetCon
FOR TIME
TEAM OF TWO CHANGE AS NEED
1000 MT ROW
100 WALL BALL
30 PULL UP
800 MT ROW
50 WALL BALL
30 PULL UP
CASH OUT
50/40 CAL BIKE
CAP TIME 24'

MARTEDI' 13/3

SHOULDER PRESS
5/5/3/3/3
REST 2' B/T SET
USE 75% OF 1RM BUILT UP TO MAX LOAD

AMRAP 15'
6 HPC 40/25 KG
10 FR LUNGE 40/25 KG
30/60 DU/SU

MERCOLEDI' 14/03

CORE WORKOUT
10 V UP WEIGHTED
10 GROUND TUCK UP
10" HOLLOW BODY ROCK
1' REST
X 4 ROUND

AMRAP 14'
200 MTRUN
8 T2B
10 BOX JUMP OVER 60/50 CM

GIOVEDI 15/03

STRENGTH
PS + OHS
(2+3) X 5 SET
REST 2' BETWEEN SET
START FROM 40/25 KG BUILD UP TO MAX LOAD

FOR TIME
8 ROUND
7 SDHP 45/30 KG
7 BURPEES LATERAL H.OFF

VENERDI'

STRENGTH
BACK SQUAT
4 SET 6 REP
REST 2' BETWEEN SET
START FROM 70% BUILD UP TO MAX LOAD

CONDITIONING
EMOM 21
FIRST 10 AS + MAX CAL BIKE
SECOND 10 PUSH UP H.OFF + MAX CAL ROW
THIRD 2 TGU DB 20/12.5KG

Sabato 17/3

CROSSFIT GAMES OPEN 18.4

RICORDIAMO A TUTTI CHE NN CI SARA' LA CLASSE DELLE 13.00
SARA' POSSIBILE DALLE
12.00 FARE IL WOD
18.4 CrossFit Games OPEN Workout
ALLA FINA DELLA ULTIMA HEAT PREVISTA X LE ORE 13.30 FAREMO PRANZO TUTTI INSIEME CON BIRRA E HAMBURGER.
SIETE PREGATI DI COMUNICARCI LA VOSTRA ADESIONE in Segreteria ENTRO IL VENERDI' SERA PRECEDENTE!!!
Costo X il Pranzo 10 euro
2 Hamburger e 1 Birra

Domenica 18/03
To be announced !!!!
Class Programming From 05/3 to 11/3/2018
Lunedì 5/3

Front Squat
3/3/3/3/3
LOAD BY FEEL
Rest 2 Min B/T Set

MetCon
AMRAP 16 MIN
-Team Of Two-
30/24 Cal Bike
15 Syncro AS 24/16kg M/W
10 Burpees H. Off

Martedì 6/3

Gymnastic Work
3 Chin Up
4 PRL Shoot Throughs
9 GHD Sit-Up
X 3 SET

For Time!
6 Rounds Of
8 T2B/KTC
10mt FR DB Lunges 22,5/15 kg M/W
8 Pull Ups
10mt FR DB Lunges 22,5/15 kg M/W

Mercoledì 7/3

Core Workout
4 Rounds
10 Bar Tuck Up
10" L-Sit Hold
10 V-Up
Rest 1 min

14 MIN AMRAP
12 Cal Row
10 DB STOH 20/12,5 kg M/W
8 Box Jump

Giovedì 8/3

Hang Squat Clean
10 MIn To Find 1 RM

For Time!!!
1 Ring Muscle Up/ 3 Banded Ring Muscle Up
12/10/8/6/4/2
Hang Squat Clean 50/35 kg M/W

Venerdì 9/3

For Time!!!
-Team Of Two-
2100mt Row
150/300 DU/SU
90 Cal BIke

Sabato 9/3

CROSSFIT GAMES OPEN 18.3

RICORDIAMO A TUTTI CHE NN CI SARA' LA CLASSE DELLE 13.00
SARA' POSSIBILE DALLE
12.00 FARE IL WOD
18.3 CrossFit Games OPEN Workout
ALLA FINA DELLA ULTIMA HEAT PREVISTA X LE ORE 13.30 FAREMO PRANZO TUTTI INSIEME CON BIRRA E HAMBURGER.
SIETE PREGATI DI COMUNICARCI LA VOSTRA ADESIONE in Segreteria ENTRO IL VENERDI' SERA PRECEDENTE!!!
Costo X il Pranzo 10 euro
2 Hamburger e 1 Birra

Domenica 10/03
To be announced !!!!
Sunday 04/03/2018 CF class 11:00-12:00 By Mauro Balestrini CF Trainer L1

"Conditioning"
Amrap 14 min
200 mt Run
20 DB OH Walking Lunges 1 Arm
10/8 Pull Ups
8 Burpees Over DB
@@@@@COMUNICAZIONE######### Mercoledì 28/02/2018 La classe delle h7:00 è cancellata. il Box aprirà h 8:45 per il regolare svolgimento della classi.
Inoltre chi per motivi di trasporto non potrà partecipare alle regolari classi potrà allenarsi in Open Gym senza orario.
Comunicazione orari 27/02/2018 ****** RESTIAMO CHIUSI **********
Buongiorno Ragazzi: abbiamo aperto il box alle h9:30......ABBIAMO DECISO
Programma del giorno

****** RESTIAMO CHIUSI **********
CI AGGIORNIAMO A DOMANI
26/02/2018 COMUNICAZIONE: LA CLASSE DELLE 20:15 E' CANCELLATA
LA DIREZIONE
CrossFit Civitanova
CrossFit Civitanova 26.02-04.03 Open week 18.2

Lunedì 26
Front Squat
5 Set X 3 Reps
First Reps Is Tempo Training 3/2/1 Use 75% Rest 2 Min B/T Set

AMRAP 15 MIN
-TEAM OF TWO-
100/80 Cal Row
80/60 Cal Bike
Whole Team Work At Same Time
In The Remaining Time Max Rounds And Reps Of
10 Pull Ups
20 Push Ups
30 Air Squat
Change As Need

Martedì 27
Core Work Out
10 V-Up
10 Tuck Up
10" Hold Hollow Position
10 Hip Extension
X 4 Set
For Time
18/15/12/9/6/3
Power Snatch 40/25 kg M/W
Burpees Lateral

Mercoledì 28
10 ' SKILL WORK PRACTICE
BAR MUSCLE UP
AMRAP 12'
10 GHD SIT UP - 20 Sit Up
10 Box Jump Over 60/50 Cm
20 Wall Ball 9/6Kg

Giovedì 01/03
FIND MAX LOAD FOR THIS COMPLEX TNG
1 Power Clean +
1 Squat Clean +
1 STOH
Start from 40/25 Kg Build up to Max Load Time Cap 10'

In a Team Of Two Perform
Change As Need
For Time
42/30/18
Deadlift 100/60 Kg
Cal Bike

Cash Out
150 DU/300 SU

Venerdi' 02/03
Gymnastic Work
5 Strict Pull Up if You Can do weighted
10" Hold L-Sit on PRL
20 Mt Walking Lunge BW
x 4 Round

In a Team of Two
ROW Marathon
For Time
6/5 K Row

Sabato 03/03
CROSSFIT GAMES OPEN 18.2
RICORDIAMO A TUTTI CHE NN CI SARA' LA CLASSE DELLE 13.00
SARA' POSSIBILE DALLE
12.00 FARE IL WOD
18.2 CrossFit Games OPEN Workout
ALLA FINA DELLA ULTIMA HEAT PREVISTA X LE ORE 13.30 FAREMO PRANZO TUTTI INSIEME CON BIRRA E HAMBURGER.
SIETE PREGATI DI COMUNICARCI LA VOSTRA ADESIONE in Segreteria ENTRO IL VENERDI' SERA PRECEDENTE!!!
Costo X il Pranzo 10 euro
2 Hamburger e 1 Birra

Domenica 04/03
To be announced !!!!
CrossFit Civitanova 19.25 Feb 2018 OPeN 18.1


Lunedì 19
E2MOM X 4 Set
5 Push Press From Rack Load By Feel

-Team Of Two Change As Need-
3 Rnd FOR TIME!!!
50.40 Cal Row MM - WW
50 Hang Power Clean 40/25 Kg
21/15/9
Syncro Burpees Lateral

Martedì 20
Gymnastic Work
4 ROUNDS OF:
3 Chin Up + 10" Hold Chin Over The Bar 6 Ring Push Ups
9 GHD SIT-UP

AMRAP 13:00 min:sec
15/12Cal Bike
10 Pull Ups
10 OHS 40/25 kg M/W

Mercoledì 21
EMOM 12'
Odd: 10 Back Rack Lunge 50/35 Kg
Even 1 Rope Climb If You Can Leg Less

5 Rnds For Time
30 WB 9.6 kg
30/60 DU/SU

Giovedì 22/02
Strength
Power Snatch + Hang Power Snatch (2+1)
10' Cap Time to Find Max Load

"Spicy Randy"
For Time
75 Power Snatch 34/25 Kg Every Time You Drop Perform 200 Mt Run + 7 Burpees H.Off Cap Time 16'

Venerdì 23/02
Strength
Back Squat Find 2RM
Cap Time 10'

AMRAP 15'
Team Of Two Change As Need
30 Cal Bike
20 GHD Sit Ups
10 DB STOH 1 Arm (5+5) Syncro 22.5/15 Kg

Sabato 24/02
CROSSFIT GAMES OPEN 18.1
RICORDIAMO A TUTTI CHE NN CI SARA' LA CLASSE DELLE 13.00
SARA' POSSIBILE DALLE
12.00 FARE IL WOD
18.1 CrossFit Games OPEN Workout
ALLA FINA DELLA ULTIMA HEAT PREVISTA X LE ORE 13.30 FAREMO PRANZO TUTTI INSIEME CON BIRRA E HAMBURGER.
SIETE PREGATI DI COMUNICARCI LA VOSTRA ADESIONE in Segreteria ENTRO IL VENERDI' SERA PRECEDENTE!!!
Costo X il Pranzo 10 euro
2 Hamburger e 1 Birra

Domenica 25/02
To be announced !!!!
CrossFit Civitanova 12.18 Febbraio 2018

Lunedì 12/2

Front Squat
5/5/3/3/3
From 75% To 85% of 1 RM
Rest 2 min B/T Set

AMRAP 15 MIN
-Team Of Two Change As Need-
50/100 DU/SU
40 Thruster Empty Barbell 20/15kg M/W
20 Pull Ups

Martedì 13/2

Gymnastic Work:
EMOM 10
ODD: 12 GHD-SIT Up / 20 AbMat Sit-up
EVEN: 30" Hold Plank

18.ZERO
For Time!
21/15/9
DB Snatch 22,5/ 15 kg M/W
Burpees Over DB
Cap Time 6 Min

REST 1 MIN

AMRAP 4 MIN
In Team Of Two Accumulate Max Cal Bike
While Partner Hold Two double KB FR

Mercoledì 14/2

E2MOM x 4
7/5 Chin Up
10 DB Step Up 15/10 kg M/W

For Time!
-Team Of Three-
Whole Team Can Work At Same Time
3000 MT Row
200 AS 24/16 kg M/W
150 Push Ups

Giovedì 15/2

EVERY 90 SEC
3 Power Clean
2 Hang Squat Clean
1 Front Squat
X 6 Set
Start 40/25 kg M/W Build Up To Max Load

AMRAP 8 MIN
20mt Double KB FR Walking Lunges 20/12 kg M/W
7/14 T2B/KTC
10/8 Cal Bike
REST 3
REPEAT

VENERDì 16/2

10 MIN HandStand Pratice

FOR TIME!
5 ROUND OF:
4 HSPU/ 8 PIKE PUSH UPS
8 Box Jump 60/50cm
12 T2B
200mt Run

SABATO 17/2

FOR TIME!
-TEAM OF TWO-
21/15/9
Syncro DL 120/80KG M/W
Syncro Burpees
6 Rope Climb ( 1 i go you go)
Go Direct Into
60/40/20
Cal Bike
50 WB 9/6kg M/W

DOMENICA 18/2

GYMNASTIC WORK
5 Ring Push Ups
7 Bar Tuck Up
9 Air Squat
X 4 ROUNDS

FOR TIME!
4 ROUND OF:
400mt Run
15 OHS 40/25KG M/W
10 Pull Ups

CrossFit Civitanova 29.01-04.02 2018
Lunedì 29

Front Squat
5/5/3/3/3
start from 70% and go up to 80%

AMRAP 15
-team of two i go you go-
30/60 SU/DU
16 DB Snatch 22,5/15 kg M/W

Martedì 30

Gymnastic Work
4 Round of:
10 GHD Sit Up
10 Arch Up
5 Chin Up if You can do Weighted

For Time
21/18/15/12/9
Hang Power Clean 40/25 Kg
15/12 Cal Bike
9 Burpees Facing Paralette

Cap Time 16'

Mercoledì 31

Strength
Sumo DeadLift
4 Set x 4 Reps
Rest 2 min

AMRAP 8'
16/14 Cal Row
4 HSPU/8 Pike Push Ups
12 GHD Sit UP / 24 Sit Up

Rest 3'
Repeat

Giovedì 01

STRENGTH

E2MOM X 6 Round Perform
Power Snatch + Hang Squat Snatch(1+1)
Start from 40/25 Kg Build Up To Max Load

Spicy Nancy
5 Round For Time
12/10 Cal Bike
15 OHS 40/25 Kg

Venerdi 02

Skill Ring Mu
10' Practice RMU

For Time
7 Round of:
2 RMU/ 6 CTB
15 Wal Ball 9/6 kg
12 Box Jump 60/50 Cm

Sabato 03

Team Of 2

For Time
6 Round For Time
400 Mt Syncro Run
10 Power Snatch 50/35 Kg
15 Syncro Burpees Lateral
20 T2B

Domenica 04

AMRAP 14
15/12 Cal Row
10 Thruster 40/25kg
1 Rope Climb
12/10 Cal Bike
CFCV 22.29 01 2018

Lunedì 22

Back Squat
4 Reps x 4 Set
First Rep is Tempo Training 3/2/1
Use 70% of 1 RM 2 Min Rest Between Sets

FOR TIME!!!
-team of two change as need-
42/36/30/24/18
Thruster 40/25 kg
Burpees Lateral BB
40/80 DU/SU

Martedì 23

Gymnastic Work
3 Round Of:
6 Pistol Squat
5 Strict Pull Up
4 Wall Climb

AMRAP 14 min
15/12 Cal Bike
10 AS 24.16 kg
2.4.6.8... BOX Jump Over 60.50 cm

Mercoledì 24

Bench Press
4 set 6 Reps
Use 75% of 1 RM
Rest 2' Between set

For Time
5 Round For Time!!!!
8 Pull up
10 Mt 1 DB OH Walking Lunge 22.5/15 Kg
12 GHD Sit Up / 24 Sit Up
Time cap 12 min

Giovedì 26

Team Of Two Change As Need

AMRAP 12'

40 Wall Ball 9/6 Kg
30 DL 100/65 Kg
20 Syncro Push Up

REST 3'

Find 1 RM Clean Any Style
Cap Time 6'

Venerdi 27

Core Workout
4 Round Of
7 Tuck Up On Matador
7 V Up Weighetd 5/2.5 Kg
7 Hollow Body Rock
7" Hollow Hold
Rest 1' between Set

Skill Bar Mu

5 Rnds For Time
2 Bar MU / 6 CTB
20/18 Cal Row
10 Box Jump 60/50 Cm
Time cap 15 min
Sabato 28

Team Of Two Change As Need

AMRAP 10'
30 Cal Bike
20 SDHP 40/25 KG
10 Burpees facing Syncro

Rest 4'

AMRAP 10'
200 Mt Syncro Run
20 STOH 40/25 Kg
10 Burpees facing Syncro

Domenica 29

Gymnastic Work
4 Rounds of:
4 Chin Up
4 Ring Dip
8 Hip Extension

FOR TIME!!!
16/14/12/10/8
Hang Squat Clean @
30/60 DU/SU
8/12 T2B/KTC
MAN @40/45/50/55/60 KG
WOMAN @20/25/30/35/40 KG

Crossfit civitanova 15.21 - 01- 2018
Lunedi 15/01

Strength
Strict Pull Up
5 set Of 5 Rep (if you can do weighted)

AMRAP 14'
10/12 Cal Bike
15 Wall Ball 9/6Kg
20/18 Cal Row
10 GHD Sit Up

Martedì 16/01

Gymnastic Work
4 Round Of:
10" Hold PRL L-Sit
10" Hold Chin Over
10" Hold HS Stomach To Wall
10" Hold Squat Bottom Position

For Time
7 Round
10 DB Clean 22.5/15 Kg
10 Burpees Hands Off
20mt Double KB Farmmer Carry 24/16 kg

Mercoledì 17/01

Front Squat
5/5/3/3/3
Start From 70% of 1 RM Build Up To Max Load
Rest 2' Between Set

Team Of 2
Row Maraton
For Time!!!!
5000/4000 Mt Row Change As Need

EVRY 2 Minute Perform 10 Syncro T2B

Giovedì 18/01
Skill:Power Snatch

E2MOM x 6 Round
Power Snatch + Hang Power Snatch(2+1)
Start From 40/25 Kg Build Up to Max Load

Team Of Two Change as Need

AMRAP 7'
20 Power Snatch 40/25 Kg
30/24 Cal Bike

Rest 3'
AMRAP 7'
16 OHS 40/25 Kg
30/24 Cal Bike

Venerdì 19/01

Core Workout
4 Round Of:
10 Bar Tuck Up
20 Sit Up
30" Hold Plank
Rest 1'

For Time
30/60 DU/SU
9 HSPU /18 Pike Push Up
20 DB Step Up 15/10 Kg
30/60 DU/SU
7 HSPU/ 14 Pike PUsh Up
18 DB Step Up 15/10 Kg
30/60 DU/SU
5 HSPU /10 Pike Push Up
16 DB Step Up 15/10 Kg
30/60 DU/SU
3 HSPU / 6 PIke Push Up
14 DB Step Up 15/10 Kg

Sabato 20/01

AMRAP 20
-team of two change as need-
600mt Run
40 Box Jump 60/50cm
40 Pull Ups
40 WB 9/6 kg
40 GHD Sit-Up
40 Push Press 40/25 KG
40 Burpees
40 SDHP 40/25 KG

Domenica 21/01

21/18/15/12/9
Cal Bike
10/8/6/4/2
Power Clean 50/35 kg M/W
9/12/15/18/21
Cal Row
CrossFit Civitanova 8.14 GENNAIO 2018


LUNEDI

MOBILITY 10 MIN AND SKILL OHS

EMOM 12 MIN
ODD 8 OHS FROM RACK 50.35 KG M.W
EVEN 10 BURPEE FACE PRL

5 RNDS FOR TIME
15.12 CAL BIKE ASS. M.W
9.7 PULL UPS
30.60 DU SU
TIME CAP 12:00 MIN:SEC

MARTEDI
SKILL HSPU

NO MESAURE QUALITY WORK
GYMNASTIC WORK
10 GHD SITUP
5 PRL SHOOT TROUGH
5 CHIN UP
X 2 RNDS

TEAM OF 2
1 K ROW
80 ALT KB SNATCH FROM GROUND 24.16 KG
60 T2B
40 BOX JUMP OVER
20 SYNCRO BURPEE
TIME CAP 24:00 MIN

MERCOLEDI
DL 5 REPS X 5 SET
EVERY 2:30 MIN:SEC

AMRAP 16:00 MIN:SEC
TEAM OF 2
20 HPC 50.35 KG M.W
20 WB 9.6 KG
20 CAL BIKE

GIOVEDI
SKILL SQUAT SNATCH

10 RNDS FOR TIME
3 SQUAT SNATCH
RX 50.35 FITNESS 40.25 KG
6 BOX JUMP 60.50 CM
1 ROPE CLIMB
TIME CAP 18 MIN

VENERDI
E2MOM 5 BENCH PRESS BUILD UP MAX LOX
X 5 SET

TEAM OF 2
FOR TIME
20.16.12.8 CTB
16 BURPEE DB CARRY OVER THE BOX 60.50 CM
400 MT ROW
TIME CAP 20 MIN

SABATO

SKILL C&J

TEAM OF 3
FROM 0:00-12:00 MIN:SEC
1 RM C&J (SCORE IS MAX LOAD XTEAM)
FROM 10:00 MIN:SEC TO 24:00
100 SYNCRO AIR SQUAT
50 SYNCRO ALT DB SNATCH
... MAX MT ROW

DOMENICA
SKILL HANG SQUAT CLEAN

FOR TIME
21\15\9\6
HSQCL 50.35 KG
BURPEE FACE
30.60 DU.SU

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