CrossFit Civitanova 26.06-02.07

Lunedì 26

15 minutes skill work!!
Beginner: Kipping Butterfly Pull Ups - T2B
Advanced: Bar Muscle Ups

For time!!!!
5 rounds of:
10 Back squat from rack 60/40kg M/W
15 DB Push press 15/8kg M/W
200mt Row

Martedì 27

Gymnastic Work:
4 RNDS
2 Wall climb
4 Strict T2B
12 Arch up

-Team of two-
AMRAP 16'
9 Pull ups
36/72 DU/SU
18 Burpees box jump 50cm
200mt Syncro Run

Mercoledì 28

Thruster from rack
4 reps x 5 set load by feel Rest 2'

2 ROUNDS OF:
9' AMRAP
18 DB snatch 15/10kg M/W
12/10 cal Bike
10 GHD sit up - 20 VUP
Rest 3 minutes Between Rounds

Giovedì 29

Gymnastic Work:
3 RNDS
5 Ring Push ups
7 AXEL Glute Bridge 35/25kg M/W
10" bar L-Sit

10 min Amrap
10-8 MW Hang Squat Clean 40/25kg M/W
30-60 DU

Venerdì 30

-Team of Three-
AMRAP 24 min
3 rounds of:
30 syncro air squat
200mt syncro run
20 syncro push up
200mt syncro run
30 syncro sit up
200mt syncro run
In the remaining time Amrap WALL BALL 9/6kg M/W

Sabato 01

-Team of two change as need-
By in 80/60 cal Bike
Than 5 Rounds of:
2 drag sled 50/30kg M/W
8 HSPU/ 16 Pike push up
12 DB PC 20-15 M - 12.5-10 W kg
1000mt Row Cash out
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
CrossFit Civitanova 12.18 Giugno


Lunedì 12
5x5 BS
Rest 2:00 b/t

AMRAP 16'
-team of two change as need-
60 Axel bar STOH 45/25kg M/W
30 Burpees box jump 50 cm
60 FR Lunge axle bar 45/25kg M/W

Martedì 13

Gymnastic Work
4 Round Of
5 PRL Shoothrought
10 GHD Sit Up
10 Pistol Squat

For Time!!!!
By in
800 mt Run
Then
4 Round
15/12 Pull Ups
15/12 Cal Bike
30/60 DU/SU

Mercoledì 14

Deadlift
4 Set 6 Rep @ 65% of 1 RM Rest 2' between set

20'AMRAP
Team of 3
600 mt Run (200 each)
6 Syncro HPC 40/30 kg
6 Syncro Front Squat 40/30 kg

Giovedì 15

Core Strength

4 Round Of:
10 Russian Twist 10/6kg
10 Weighted Sit Up
10" L-Sit Hang on bar

For Time!!!!!!!
10 Round Of
3 HSPU / 6 Pike Push Up
6T2B
9 WB 9.6 kg

Venerdì 16

Strength
Overhead Squat From Rack
5 Set 5 Rep @70% of 1RM Rest 2' between sets

AMRAP 18'
Team of Two Change As Need

50 Cal Bike
50 Cal Row
50 Hang Power Snatch 30/20 Kg
25 Syncro Burpees lateral

Sabato 17

10 Round For Time!!!!
5 Pull Ups
10 Push Ups
15 Mt Push Sled 75/40 kg
20/40 DU/SU

Cash out 800 Mt Run With a Med Ball 9/6kg

Domenica 19

AMRAP 15'

10 GHD Sit Up
12 DB Thruster 15/8Kg
14 Cal Bike
CrossFit Civitanova 5.11 GIUGNO 2017

Lunedì 5

Back Squat 7/7/5/5/3/3
Rest 2' between sets
Start at 60% to 80% of 1 RM

For Time !!!!
500 mt Carry the Sand Bag
40 cal row
30 Thruster 40/250kg M/W
20 T2B
1000mt Bike
Cap Time 15'

Martedì 07

Gymnastic Work
EMOM 10'
Odd: 4 Strict Pull ups
Even: 10" Hollow + 7 V-Ups

AMRAP 16'
-Team of two i go you go, change each exercise-
7 Power Clean 50/35kg M/W
9 Box jump 60/50cm M/W
11 Burpees lateral

Mercoledì 08

Strength: Bench Press Narrow Grip
5x5 Rest 2' between sets 70%

Running clock :
From 0':00" to 08':00"
15/12/9/6
Cal Bike
Pull Ups
From 08':00" to 16':00"
4 Round Of
15 Push ups
10 American Swing 24.16 kg
30/60 DU/SU

Giovedì 09

Gymnastic Work:
3 Rounds of
15" hold HS Back to Wall
10 Hip Extension
20 Air Squat

AMRAP 15'
6 Power Snatch 40/25kg M/W
6 OHS 40/25kg M/W
400mt Run

Venerdì 10

Strength:
EMOM 10'
Odd: 12 DB Lunges 20/12,5 kg M/W
Even: 8 Ring Push ups

For Time!!!!
-Team of two change as need-
4 Rounds of
30 Cal Bike
20 Br lunges 50-35 kg
10.8.6.4.2 CJ 50-35 kg

Sabato 11

Test your fitness
"Fight gonna bad"
3 Rounds of:
1' WB 9/6kg M/W
1' SDHP 34/25kg M/W
1' Box Jump 50cm
1' STOH 34/25kg M/W
1' Row
1' Rest
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating.

Domenica 11

For Time!!!
21/15/9/6
Cal bike
20 DB Snatch 20/12,5kg M/W
200mt Run
CrossFit Civitanova 29.05-04.06

Lunedì 29

Deadlift 4 set 6 reps
Build up to Heavy set
Rest 2' between sets

Team of two change as need
AMRAP 10'
Partner A max meter row
While partner B hold double KB FR 24/16kg
Strict into
120 WB 9/6!!!!
The first score is max distance on the Row, the second score is the time to complete 120 Wall Ball Shoot!!!

Martedì 30

Gymnastic Work
4 rounds of:
30" Ghd Sit-up
30" off
30" HS hold Back to wall
30" off
30" Hold 1 KB 24/16kg Squat bottom position
30" off

AMRAP 16'
12/10 cal Bike
9 Burpees lateral
6 hang squat Clean 50/35 kg

Mercoledì 31

Strength: Push Press
5/5/3/3/3 From 70% to 75% of 1 RM
Rest 2' between sets

5 Round For Time!!!!
8 DB snatch 25/20 M 15/10 W kg
10mt DB FR Lunges 25/20 M 15/10 W kg
8 box jump over 60/50cm
200mt Run

Giovedì 01

Gymnastic Skill: Ring Muscle Ups
Pratice for 10 minutes

Team of two change as need
AMRAP8'
40/80 DU/SU
10 Push Ups
Rest 3'
AMRAP 8'
24 cal Bike
12 American Swing 24/16 kg

Venerdì 02

Strength
EMOM 10 min
Odd 1 Rope claim
Even 3/5 Strict ring mat Dip
Metabolic conditioning
3 Rounds of:
21 KB Thruster 20/16 M 12/10 W
15 cal row
400mt Run

Sabato 03
For Time!!!
Team of two change as need
60 cal bike
42 Pull ups
42 Burpees box jump 60/50cm
60 cal bike
30 Pull ups
30 Burpees box jump 60/50cm
60 cal bike
18 Pull ups
18 Burpees box jump 60/50cm

Domenica 04

3 Rounds for time!!!!
30 cal row
21 ALt Kb Snatch 24/16 kg
15 GHD Sit-up
9 Ring push ups
CrossFit Civitanova 22.28 Maggio 2017

Lunedì

BS 5x5 75% 1 RM
Rest 2 minutes

AMRAP 8'
20 AS 24/16kg
15/12 Cal Bike
10 GHD Sit-ups
200mt Run
REST 3' REPEAT

MARTEDÌ 23

Core Strength
4 Round Of:
30" Gluten Bridge 10 Reps Each Leg
20 Russian Twist Medicine Ball 10/6kg
10 Pike On The Ring

For Time!!!
6/9/12/15/21
Hang Power Snatch 40/25kg
15 Burpees Box Jump 60/50cm

Mercoledì 24

EMOM 8'
3 Squat Clean 50/30 kg
Increase Load by feel

For Time!!! 20 Minutes Cap Time!!!
By in
1000mt Row
Then 8 Rounds Of Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
In the remaining time find 1 RM Clean & Jerk

Giovedì 25

Gymnastic Work
4 Round Of:
4 Strict T2B/ KTC
4 HSPU
4 Pistols Each Leg

-Team Of Two Change AS Need-
AMRAP 16'
60 PS 40/25kg
80 WB 9/6kg
800mt Run

Venerdì 26

Front Squat
4 Set 6 Reps Use 65% Of 1 RM
Rest 2' Between Sets

MetCon Rounds & Reps
1' Slamm Ball 10/6kg
30" Rest
1' Bike
30" Rest
1' Push Ups H. Off
30" Rest
1' Air Squat
30" Rest
And Repeat For 4 Total Rounds!!!

Sabato 27

-Team Of Two Change As Need-
For Time!!!
50 DL 80/50kg
200/400 DU/SU
100 Cal Row
100 Box Jump 60/50
100 Pull Ups
200/400 DU/SU

Domenica 28

Special Nancy
5 Rounds Of
400mt Run
15 OHS 40/25kg
15 Burpees Facing Barbell
CrossFit Civitanova 15.21 Maggio

Lunedì 15
Back Squat 5x5 rest 2'
75% Of 1 RM

MetCon
5 RNDS FOR TIME!!!
9 T2B
12 Power Clean 40/25 kg
200mt Run

Martedì 16
Gymnastic Work
6' AMRAP
2.4.6... Air Squat
2.4.6... Push Up
2.4.6... Sit Ups

9' AMRAP
15 WB 9/6kg
12/10 Cal Bike

REST 4

9' AMRAP
15 DB Snatch 15/10kg
30 DU/ 60 SU

Mercoledì 17

EMOM 10'
Odd: 8 double KB shoulder press 16/8kg
Even: 8 GHD Sit-Up

For Time!!!
15/12/9/6
SDHP 40/25kg
Burpees H.Off
200mt Run

Giovedì 18

Gymnastic Work
4 Round Of
2 Wall Climb
5 Pistol each leg
8 V-UP

-Team of 2 change as need-
AMRAP 18'
500mt Row
30 STOH 40/25kg
30 Box Jump 60/50cm
1000 mt Bike

Venerdì 19

STRENGTH:
Deadlift 4 set 6 reps 65% 1 RM rest 2'

6 RNDS FOR TIME!!!
8 Pull ups
16 FR Lunges AXEL BAR 35/25kg
24 Sit-Up

Sabato 20
-Team of two-
I go you go each exercise
AMRAP 20'
3 Power Snatch + 6 OHS 40/25kg
30 DU/ 60 SU
15 mt Drag Sled 70/50kg
200mt Run

Domenica 21

21/18/12/9
Cal Row
Thruster 30/20kg
CrossFit Civitanova 8.14 Maggio foto: Emanuele Litrenta 3° class ITS2017

Lunedì 08
Shoulder Press
6/6/6/6
60/65% 1Rm Max rest 2'
4 Round For time!!
21/15/9/6
Hang Power Clean 40/25kg
15/12 Cal Bike
30 Air Squat
Martedì 09
Gymnastic Work
4 Round Of:
20" Arch hold
20" Hollow hold
10 GHD Sit Up
Met.Con (Round & Reps)
Amrap 15'
10.12.14.16..... Wall Ball 9/6 kg (Ladder)
200 mt Run
6 Box Jump over 60/50 cm
Add. Two Rep Each Round.
Mercoledì 10
EMOM 10'
Odd: 6 Strict Pull Ups
Even: 12Mt W.Lunges DB 20/10kg
For Time!!
-Team Of Two- (Syncro WOD)
600/400/200/100 mt Run
12 Deadlift 100/70kg
10 Bar Facing Burpees
Time cap 20:00 min
Giovedì 11
Gymnastic Work
3Rounf Of:
10" H.S Back to Wall
15" Prll L-Sit.
20 BW Lunges
W.O.D.
EMOM Death By....
10/8 cal Bike
T2B Ladder 5.6.7.8.9......
Venerdì 12
STRENGHT:
Front Squat
5/5/3/3/3 From 70 to 75% 1 RM
2' rest
5 rnd for Time
9 Power Snatch 40/25kg
30/60 DU SU
200mt Carry the Sand Bag 40/25kg
Sabato 13
Team Of 2 (Change AS Need)
3 Round For Time!!
50 cal Row
40 Thruster 30/20kg
30 Pull Ups
20 Burpees lateral
Domenica 14
Amrap 8:00 min:sec
20 American Swing 24/16 kg
15/12 cal Bike
10 GHD Sit Up
200 mt Run
Rest 3 min
Repeat
CrossFit Civitanova 01.07 Maggio 2017 Lunedì 01/05 aperto 9:30-13:00 Special Class h11:00-12:00

Lunedì 1 Maggio 
Skill: Ring Muscle Ups
EMOM 6'
3 Ring Muscle Ups/ 6 CTB

6 Rouns Of:
15 AS 24/16kg
12 Box Jump 60/50cm
12/10 Cal Bike
Start A New Round every 3 minutes...

Martedì 02

Gymnastic Work:
14 Alt. Single Leg V-Up
3 HSPU
15 Air Squat

AMARAP 8'
12 Alt KB Snatch from Ground 24/16 kg
10 Goblet Squat 24/16kg
8 T2B

Rest 3'

AMARAP 8'
16 Cal Row
14 Thruster Empty BB
12 Burpees Lateral

Mercoledì 03

Strength: Back Squat
6/6/6/6
Use 65% Of 1 RM
Rest 2' between Sets

For Time !!!
10 Rounds Of:
1+1 Turkish Get-Up
10 Pull Ups
200 mt Run

Giovedì 04

Gymnastic Work:
1 Rope Climb
6 Ring Push Ups
12 Lunges BW

AMARAP 15'
6 Burpees Box Jump Over 50cm
12 OHS 40/25 kg
15/12 Cal Bike

Venerdì 05
EMOM 10'
Odd: 6 Strict Pull Ups
Even: 6 DB Bench Press 20/12kg

CHIPPER!!!
Team Of Two Change As Need...
For Time!!!
100/200 DU/SU
80 Cal Row
60 WB 9/6kg
40 GHD Sit-Ups
800mt Run

Sabato 06

Team Of Three
6 Rnds For Time!!!
20 cal Bike partner A
While partner B/C Hold 100 kg DL...than Rotate.
Cash Out
60 Syncro Burpees target bar whole team

Domenica 07

Work-out Of The Day

3 Round For Time!!

30/60 DU/SU
21/15/9 T2B
12 Renegade Push Up 15/8kg
200 mt Run
CrossFit Civitanova 01.07 Maggio 2017 Lunedì 01/05 aperto 9:30-13:00 Special Class h11:00-12:00

Lunedì 1 Maggio 
Skill: Ring Muscle Ups
EMOM 6'
3 Ring Muscle Ups/ 6 CTB

6 Rouns Of:
15 AS 24/16kg
12 Box Jump 60/50cm
12/10 Cal Bike
Start A New Round every 3 minutes...

Martedì 02

Gymnastic Work:
14 Alt. Single Leg V-Up
3 HSPU
15 Air Squat

AMARAP 8'
12 Alt KB Snatch from Ground 24/16 kg
10 Goblet Squat 24/16kg
8 T2B

Rest 3'

AMARAP 8'
16 Cal Row
14 Thruster Empty BB
12 Burpees Lateral

Mercoledì 03

Strength: Back Squat
6/6/6/6
Use 65% Of 1 RM
Rest 2' between Sets

For Time !!!
10 Rounds Of:
1+1 Turkish Get-Up
10 Pull Ups
200 mt Run

Giovedì 04

Gymnastic Work:
1 Rope Climb
6 Ring Push Ups
12 Lunges BW

AMARAP 15'
6 Burpees Box Jump Over 50cm
12 OHS 40/25 kg
15/12 Cal Bike

Venerdì 05
EMOM 10'
Odd: 6 Strict Pull Ups
Even: 6 DB Bench Press 20/12kg

CHIPPER!!!
Team Of Two Change As Need...
For Time!!!
100/200 DU/SU
80 Cal Row
60 WB 9/6kg
40 GHD Sit-Ups
800mt Run

Sabato 06

Team Of Three
6 Rnds For Time!!!
20 cal Bike partner A
While partner B/C Hold 100 kg DL...than Rotate.
Cash Out
60 Syncro Burpees target bar whole team

Domenica 07

Work-out Of The Day

3 Round For Time!!

30/60 DU/SU
21/15/9 T2B
12 Renegade Push Up 15/8kg
200 mt Run
CrossFit Civitanova 24.30 APRILE 2017 25 APRILE REGORALEMENTE APERTO
Lunedì 24

Gymnastic Work:
3 Round Of:
4 Strict Pull Ups TEMPO 3-3-3
8 Pistol Alt.
12 GHD Sit Ups

Met.Con
Skill: DB Hang C&J

4 Round For Time!! -Team Of Two-
30 DB HANG C&J 15/8kg
10 Syncro Burpees
30 Cal Row

Martedì 25
IL BOX è REGOLARMENTE APERTO
"CHIPPER"
3 RNDS FOR TIME
30 CAL BIKE
30 CAL ROW
21\15\9 HPS 30-20 KG
9\15\21 BURPEES LATERAL BARBELL

Mercoledì 26

Strength: Front Squat
4 Reps X 5 Sets
First Rep Is Tempo Training 1/3/1 60% 1 Rm
Rest 2' Between Sets

TEAM OF 3 FOR TIME
A - 100 CAL ROW
WHILE TEAM B-C PERFORM 300 MT RUN
CASH OUT
A - 150 WB 9-6 KG
WHILE TEAM B-C PERFORM 300 MT RUN
TIME CAP 15 MIN

Giovedì 27

Core Work Out
4 Rounds Of:
4 PRL shoot throughs
10 Bar Tuck Ups
12 Hip Extension

EMOM 24'
1') 4 HSPU - 4 BOX JUMP 60-50 CM
2') MX STEP DB Lunges 15/8 Kg
3') MAX CAL Cal ROW-BIKE
4') Rest

Venerdì 28
Strenght:
3 Push Press every 90"
X 6 Round 50/25kg

5 RNDS FOR TIME
10 DB DL 15/10kg
10 DB HPC 15/10kg
10 DB Front Squat15/10
30/60 DU/SU

Sabato 29
2 People Rotation As Need
For Time!!!
By in :
10 Rope Climb
Then
45-30-15
DB Thruster 15/10kg
T2B
Cash Out:
800mt Carry The Sand Bag 40/25kg

Domenica 30
15' AMRAP
TEAM OF 2 I GO YOU GO
20 Cal Bike 10 EACH
20 AS 24/16kg 10 EACH
20 ALTERNATE Burpees Box Jump 50 cm
CROSSFIT CLASS 18.23/04/2017 BUONA PASQUA A TUTTI I NOSTRI CLIENTI
Martedì 18

Gymnastic Work
4 Rounds Of
4 Chin Ups
6 Ring Push Ups
10 GHD Sit Ups

Amarap 18'
-Team Of Two- (Change As Need)
20 Cal Bike
20 DB Thruster 12,5/8 Kg M/W
20 T2B
Add. 2 Reps for Exercise Each Round

Mercoledì 19

Strength: Back Squat
5/5/3/3/3 Load From 70% To 75%
Rest 2' Between Sets

For Time!!!
20/15/10/5
kb snatch 24.26 kg m-w
Box Jump 60/50 cm
400mt Run

Giovedì 20

Marathon Row 5k

-Team Of Two-
Every 2' perform 10 Syncro Push ups

Venerdì 21

Bench Press
4 Set 6 Reps 70% 1 rm
2' rest

8'Amrap

30/60 DU/SU
15 American Swing 24/16kg

Rest 3'

8'Amrap

10/8 Cal Bike Ass.
7 T2B

Sabato 22

-Team Of Two- (Change sa Need)

For Time!!

90 Cal Row
80 Wall Ball 9/6kg
70 DB Snatch 20/10kg
60 Burpees H.Off
50 Goblet Squat DB
40 Pull Up
600mt Run

Domenica 23

14' Amrap

14/12 Cal Bike
4 HSPU / 8 Push Up H.off
2.4.6.8...... 1DB FR Lunges 15/10kg
Crossfit class 10.16/04.2017
Lunedì 10/04/17

STRENGHT

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

AMRAP 18'
Team Of Two (Change sa need)
50 Cal Row
40 Wall Ball 9/6 Kg
30 American Swing 24/16Kg

Martedì 11/04/17

Skill: Rope Climb

GYMNASTIC WORK

4 Round Of:
1Rope Climb
10 Hip Exestension
15 Tuck Up

6 ROUND FOR TIME!!!!!
7 Burpees Box Jump
15/12 Cal Bike
150 Mt Farmer Carry 20/16 Kg

Mercoledì 12/04/17

STRENGTH

Shoulder Press
5 Set 5 Reps @75% Of 1RM Rest 2'

AMRAP 15'
8 T2B
20 Mt DB Walking lunge 15/8kg
Run 200 Mt

Giovedì 13/04/17

GYMNASTIC WORK

4 Round Of
6 Pistol Squat
2 Wall Climb
10" Hold L-Sit Hang on Bar

MetCon
1' Row For Calories
1' Burpees Target Bar
1 DU/SU
1' Rest
X 5 Rounds
Venerdì 14/04/17

STRENGTH

EMOM 10'
ODD: DB 8 DB Step Up 50 cm 15/8 Kg
EVEN : 5 Strict Pull ups

FOR TIME!!!!!
40/30/20/10
DB Snatch 15/8kg
10 GHD Sit Ups
15/12 Cal Bike

Sabato 15/04/17

FOR TIME!!!
Team Of Two
Buy In
1,6 K Run
Then
6 Rounds Of
50 Mt Sled Push 100/50kg
30 DB HSCL 15/8 Kg
50 DU/150 SU

CrossFit Civitanova 05.04.2017-09.04.2017 Finalmente si riapre!!!


Mercoledì 05.04
Strength
Back Squat - Push Ups
EMOM 10 min
Odd 7 BS 60
Even 14 Push ups H. Off

20 min Amrap
200 mt Run
15/12 cal Row M-W
10 American Swing 24/16 kg
10 No Push Up Burpess

Giovedì 06.04
Gymnastic Work
10 GHD sit ups
10 Sec Hold HS Back To wall
3 Strict Pull ups
X rnds

Skill 20 min (10 min Each HSPU-RMUP)

5 Rnds for time
15/12 cal Bike
10 Box Jump Over 60/50 cm
6 HSPU
3 RMUP (SCL 6 CTB)

Venerdì 07.04

Bench press Narrow Grip
5x5 Rest 2 min b/t Set

15 min Amrap
10 MBC 9/6 kg
10 T2B
200 mt carry Sand Bag 50/35 kg

Sabato 08.04
Skill KB Snatch

5 Rnds for Time
12 KB Snatch 24/16 kg
12 Gobblet Squat 24/16 kg
400 mt Run

Domenica 09.04

Team of 2 change as need
100 cal Row
100 Sit Ups
100 DB-KB STOH 16/8 kG
100 DU 200 SU
1.7 K Run

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

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