Crossfit Segrate

MERCOLEDI' 17/01/2018
2018-01-17
WOD
AMRAP 30’
30 Burpees
50 Double Unders
30 box Jump overs
50 Double Unders
30 m / 20 w Calories Row
50 Double Unders
30 DB Hang power Clean & Push Press@20/10Kg
50 Double Unders

MARTEDI' 16/01/2018
2018-01-16
Gym EMOM 12’
Min 1 – Rope climb
Min2 – HS Hold Facing the wall – 20”-30”
Min3 – GHD Hip Extensions – 8-10 reps
WOD
For time:
200mt Run
12 Deadlift @70/45Kg
15 Push Up h/off
400mt Run
9 Deadlift @90/65Kg
15 Push Up h/off
600mt Run
6 Deadlift @100/75Kg
15 Push Up h/off

LUNEDI' 15/01/2018
2018-01-15
Gymnastic & Strength
3 Sets of:
A1- Back Squat 4 x 5-4-3-3 @climbing
A2- V Ups reps 15-20
WOD
12’AMRAP:
9 Squat Snatch @ 40/30Kg
6 TTB
3 Bar muscle Ups or Strict Chin ups

VENERDI' 12/01/2018
2018-01-12
Gymnastic & Strength
4 Sets of:
A1- Bench Press – stop 2” on chest – reps 5@climbing
A2- Strict Pull ups reps – Max Reps
A3- Plank hold on elbow – 60-90”
-rest 60-90”
WOD
5 Rounds of:
7 OTB Burpees
7 Hang Power Snatch @50/35Kg
7 TTB

GIOVEDI' 11/01/2018
2018-01-11
WOD
6 Intervals 3’ ON, 2’ OFF AMRAP:
-5 KB SDHP @ 32/24 Kg
-7 KB Swing @ 32/24 Kg
-9 Box Jump
-12 Air Squat

MERCOLEDI' 10/01/2018
2018-01-10
Gym Skills
HSPU Kipping
EMOM 10’: 2-4 reps for quality
WOD
AMRAP 12’:
3-6-9-12-..
-OHS @ 40/30Kg
-30 DU/ 90 SU

MARTEDÌ 9/01/2018
2018-01-09
skill:
kb r.swing
one hand kb swing
hand to hand kb swing
one hand kb clean & press
emom 10′
4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side)
30 mt kb front rack carry
wod
for time:
50 burpees
40 c2b/pull ups
30 al kb clean & stoh #24/16kg
1000 row

LUNEDI' 8/01/2018
2018-01-08
MIDLINE
3-5 SET FOR QUALITY OF:
20” HOLLOW BODY
10 HOLLOW ROCK
10 V-UPS
20” SUPERMAN HOLD
8 REVERSE HOLLOW ROCK
8 GHD HYPEREXTENSION PAUSE 3” TOP POSITION

STRENGHT
F.SQUAT (light weight to 1 RM)
5/5/3/3/2/2/1

WOD OPEN WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
-Squat clean (165lb / 75kg)
-Jerk (165lb / 75kg)

SABATO 6/01/2018
2018-01-06
SATURDAY TEAM WOD of 2
Rules:
1 member works until finishing the whole round, the other rests then switch WOD:
5 Rounds each member:
10 Calories Row
5 Deadlift @80/60Kg
-then-
4 Rounds each member:
10 KB Russian Swing @ 32/24 Kg
10 KB Front Squat @ 32/24 Kg
-then-
3 Rounds ALL TEAM SYNCRO!!
200mt Run
20 Burpees

VENERDI' 5/01/2018
2018-01-05
Gymnastic & Strength
3-4 Sets of:
A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing
A2- 1-Arm-DB-Row reps 6-8 (each arm)
A3- Tuck Crunch reps 10-12
-rest 60”
WOD
For Time:
21-15-9 Reps of:
DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

GIOVEDI' 4/01/2018
2018-01-04
WOD
Amrap 20’
10 ttb
20 burpees box jump
Over
30 Goblet squat 16/12 kg
50 sit up

MERCOLEDI' 3/12/2018
2018-01-03
Gym Skills
Pistols – review and practice as followed
EMOM 10’:
Odd: 3-4 Pistol each leg
Even: 15”+15” Lateral side Plank
WOD
12’ AMRAP:
5 OHS @ 50/35Kg
7 Strict Chin Ups (4 for women)
12 Calories Row

MARTEDI' 02/01/2018
2018-01-02
WL
Power Snatch + Squat Snatch – 1 + 1 for max complex of the day in 12’

WOD
5 rounds of
80 du
20 KB Snatch 24/16kg

SABATO 30/12/2017
2017-12-30
TEAM WOD of 2
Rules:
1 member works until finishing the whole round, the other rests then switch
AMRAP 7’:
8 SDHP @ 35/25Kg
12 Air Squat
-Rest 2’-
AMRAP 7’:
8 Push Press @ 35/25Kg
12 Wall Ball @ 9/6Kg
-Rest 2’-
AMRAP 7’:
8 Thruster @ 35/25Kg
12 Bar Facing Burpees

VENERDI' 29/12/2017
2017-12-29
WOD
6 Intervals 3’ON, 2’ OFF AMRAP:
4 KB Snatch @ 24/16Kg (2+2)
5 Box Jump @ 30/24”
6 Knee to elbows
7 Down & Up

GIOVEDI' 28/12/2017
2017-12-28
Gymnastic & Strength
4-5 Sets of:
A1- Front Squat – 3” stop bottom pos – reps 4-5 @climbing
A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10
A3- GHD Hip Extension Holding 3” top position reps 6-8
– rest 60”

WOD
Team of 2
20 to 2 *
-Cal row
-A.swing
*Each member must complete all rounds

MERCOLEDÌ 27/17/2017
2017-12-27
Gym Skills
Ring MUSCLE UPS Review transitions on low rings then
EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings
WOD
12’ AMRAP:
30 DU
5 Deadlift @80/55Kg
9 HSPU or Plate Push Ups

SABATO 23/12/2017
2017-12-23
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other)
-switching as needed (if possible)
100 Alt Arm DB Snatch @ 20/10 Kg
75 Walking Lunges in pair synchronized
200 Ab mat Sit Ups
75 Walking Lunges in pair synchronized
100 Alt Arm DB Snatch @ 20/10 Kg
Cash out: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other)

VENERDI' 22/12/2017
2017-12-22
WOD
10 Rounds For Time:
– 3 Squat Clean & Split Jerk @ 70/ 50 Kg
– 10 OTB Burpees

GIOVEDI' 21/12/2017
2017-12-21
WOD
6 Intervals 1’30” ON/1’30” OFF
200mt Row
(ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg

MERCOLEDI' 20/12/2017
2017-12-20
Gymnastic & Strength
A1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10
A2- Bench Press Closed Grip 3-4 x 5@climbing
A3- DB See Saw Press 3-4 x 16 total reps
Rest 60”
WOD
10 Rounds of:
12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E
100mt Run

MARTEDI' 19/12/2017
2017-12-19
Gymnastics
EMOM 12’:
Odd 1-4 Reps for quality of Bar M.U
Even 25” Mountain Climber
WOD
4 Rounds of:
50 Double Unders or 150 SU
20/17 cal row
25 Wall Ball 9/6kg

LUNEDI' 18/12/2017
2017-12-18
Strength
A1- Deadlift 5 x 3 @ starting with heavy (85% 1 RM)
A2- HS Hold against wall 5 x 20-30”
WOD
AMRAP 6’:
8 Power Clean @ 50/35Kg
8 Push Up
-Rest 3’-
AMRAP 6’:
6 Push Jerk @ 50/35Kg
6 Burpees

SABATO 16/12/2017
2017-12-16
TEAM WOD OF 2
All team must complete, switching as needed:
50 Burpees-Pull Up
50 Hang Power Snatch @ 40/30 Kg
50 Box Jump @70/60cm
50 KB Swing @ 24/16 Kg
30 Burpees-Pull Up
30 Hang Squat Snatch @ 40/30 Kg
30 Box Jump @70/60cm
30 KB Swing @ 24/16 Kg
20 Burpees-Pull Up
20 OH Forward Lunges @ 40/30 Kg
20 Box Jump @70/60cm
20 KB Swing @ 24/16 Kg
Cash Out ALL TEAM TOGETHER 600m Run carrying KB!

VENERDI' 15/12/2017
2017-12-15
WOD
5 Rounds of:
1’ Max Reps DU
1’ Rest
1’ Max Reps Push Jerk @ 50/35Kg
1’ Rest
1’ Max Reps MD clean 20/14 lbs 1’rest

GIOVEDI' 14/12/2017
2017-12-14
WOD
alt 3′ on / 2′ off x 30’
3’ON (AMRAP)
3 bar muscle ups/ 5 c2b/ 7 pull ups
9 SDHP@40/30Kg
2′ REST
3’ON (AMRAP)
6 hspu strict or 2 wall climb
9 SDHP@40/30kg
2′ REST

MERCOLEDI' 13/12/2017
2017-12-13
WL
OHS Set Up from the ground – 3RM of the Day
WOD
AMRAP 10’:
Ladder Up of:
2-4-6-8-.. Push Press @ 40/30Kg
Over The Bar Burpees

MARTEDI' 12/12/2017
2017-12-12
SKILL :ttb
EMOM 12’
12-15 ttb
12-15 ghd hyperextension
12-15 r.swing
1’ rest

WOD
3 Rounds
18 DB Snatch
18 box Jump
No rest
3rounds
18 wall ball
18 Mountain climber

LUNEDI' 11/12/2017
2017-12-11
CONDITIONING
every 2’ x 16’
6 front squat + 15 v-ups
22/17 cal rower
WOD
for time:
3-6-9-12-15-18-21
thruster 35/25 unbroken*
*penalty 10 push ups

SABATO 9/12/2017
2017-12-09
TEAM WOD OF 3
All team must complete:
Cash in: 90 Alt arm KB Snatch @ 24/16 Kg – switching as needed
120 Medball Clean@ 9/6 Kg
120 Hang Power Clean @ 50/35 Kg
120 Pull Up
120 Shoulder to Over Head @ 50/35 Kg
120 Wall Ball@ 9/6 Kg
Cash out: 90 KB Swing @ 24/16 Kg – switching as needed
