Crossfit Segrate

Mercoledì 18 Ottobre
2017-10-18
STRENGTH
A1- Deadlift 5 x 10
A2- DB Floor Press 5 x 10
WOD
AMRAP 12’
6 Hang Power Snatch @ 50/35 Kg
12 Back Rack Walking Lunges @ 50/35 Kg
36 DU or 100 SU

Giovedi 19 Ottobre
2017-10-19
STRENGTH
A1- OHS 5 x 10-8-6-4 reps @climbing
A2- Ring Row 5 x 10
WOD
3 Rounds of:
400mt Run
21 SDHP@ 35/25 Kg
7 Ring MU or 14 C2B

Ottobre 23 - 2017
2017-10-23
WL
Power Snatch – 1RM
WOD
3 Rounds of:
2’ Max Wall Ball @ 9/6 Kg
2’ Max Power Snatch @ 35/25 Kg
2’ Rest

Martedì 24 Ottobre
2017-10-24
STRENGTH
5 sets:
A1-Front Rack Lunges (6+6) @ climbing
A2- Lateral side Star Plank – 20”+20”
A3- Superman Hold with PVC Pipe – 30”
Wod
5 DL@ 110/85 kg
50 DUs
5 strict pull up
4 DL@ 110/85 kg
40 DUs
5 strict pull up
3 DL@ 110/85 kg
30 DUs
5 strict pull up
2 DL@ 110/85 kg
20 DUs
5 strict pull up
1 DL@ 110/85 kg
10 DUs
5 strict pull up

Mercoledì 25 Ottobre- 2017
2017-10-25
WL : OHS from the ground – 4RM
WOD
4 Rounds of:
21 Medball Front Squat @ 9/6Kg
12 Sumo Deadlift High Pull @ 50/35 Kg
9 OHS @ 50/35 Kg

Giovedì 26 Ottobre
2017-10-26
Power clean : 9’ EMOM @ climbing
MIN 1 – 3 reps
MIN 2- 2 reps
MIN 3- 1 rep
WOD
3 -4 Intervals of 3’ ON, 3’ OFF
500 Row
Max Reps DB Hang Power Clean & Jerk @ 20/10 Kg

27 Ottobre
2017-10-27
GYMNASTICS SKILLS
Kipping Ring Muscle up
WOD
3 Rounds of:
800mt Run
25 K2E
25 KB Swing @24/16Kg

28 Ottobre 2017
2017-10-28
TEAM WOD OF 2
7’ AMRAP
Cal AB – 30” (switch every 30”)
While partner holds Plank
-Total Score: Calories Accumulated
-Rest 3’-
7’ AMRAP
Cal Row – 30” (switch every 30”)
While partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated
-Rest 3’-
7’ AMRAP
(switch every round)
5 Burpees
6 Push Ups
9 Jump Squat
Total Score: N.of reps accumulated (1 rds = 20 reps)

Lunedi 30 Ottobre
2017-10-30
WL
Split Jerk from the ground – 3-4 reps @climbing every 90” x 6-8 sets
WOD:
For time:
50-40-30-20-10 DU
25-20-15-10 KB Swing @32/24Kg
12-9-6-3 Push Jerk @ 60/40Kg

31 Ottobre 2017
2017-10-31
GYM SKILLS:
Bar Muscle Ups
EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality
WOD:
10’ AMRAP
10 Thruster@50/35
10 Pull Up

1 Novembre 2017
2017-11-01
TEAM WOD of 2:
AMRAP 30’- switching as needed:
50 Back Rack forward Lunges alt leg @ 50/35 Kg
30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees)
50 Back Rack forward Lunges alt leg @ 50/35 Kg
30 SYNCRO Knee to elbows (both members perform together & syncro k2e)
50 Back Rack forward Lunges alt leg @ 50/35 Kg
100 Cal Row

2 Novembre 2017
2017-11-02
MIDLINE:
3 Sets for quality:
Mountain Climber – 20 reps
alt leg Abmat Sit Ups -15 reps
Strict K2E – 10 reps
Max Tuck Hold on the bar
-rest 1’
WOD:
3 Rounds of:
400mt Run
9 Deadlift @100/75 Kg
12 Strict HSPU or Pike push

3 Novembre 2017
2017-11-03
Strength: 2RM Front Squat
WOD:
5 Intervals
1’ 30” ON, 1’30” OFF
300mt M / 250mt W Row
Max Effort Hang Power Snatch @35/25 Kg

4 novembre 2017
2017-11-04
TEAM WOD of 2: “I go, You go” as needed
AMRAP 20’
100 DU or 300 SU
50 Wall Ball@9/6Kg
40 Burpees
30 KB SDHP @ 32/24 Kg
20 DB Snatch alt Arm@20/10Kg
1000 my Run ALL TEAM TOGETHER

6 Novembre 2017
2017-11-06
WL:
Hang Power Snatch – Heavy Double of the Day
WOD:
AMRAP 10’
5 Powert Snatch @60/40Kg
10 Push Ups hand off
15 Air Squat

7 Novembre 2017
2017-11-07
STRENGTH:
EMOM 10’ – 1 barbell taken from the ground , same weight
Odd: 10 reps Back squat
Even: 5 reps front squat
WOD:
7 Rounds of:
7 Power Clean @ 80/50 Kg
9 Wall Ball @ 9/6 Kg
12 Down & Up

8 Novembre 2017
2017-11-08
GYM SKILLS:
ROPE CLIMB
WOD:
For time:
50 1-arm-DB-Snatch 20/10 Kg (alternating)
50 Burpees Box Jump Overs
1 k RUN

9 novembre
2017-11-09
Giovedi
EMOM 12’
Min1 – 30” Hand Stand Hold Min2- 30” Tuck crunch
Min3- 30” DB see saw press
WOD:
4 Intervals 2’ON, 2’OFF
300mt M/ 250mt W Row
AMRAP
5 TTB
5 DB Hang Power clean & Push Press @20/10 Kg

Venerdi 10 Novembre
2017-11-10
Couple team wod:
20’ AMRAP:
5 Bar Muscle Ups or 10 c2b/ Pull ups
6 Sync plate gto
8 Sync burpees over plate
60 du/150su

Novembre 11, 2017
2017-11-11
HERO WOD
THREE WISE MEN.

13 Novembre 2017
2017-11-13
Strength:
Every 30”x 14sets
1 Thruster @ across weight
WOD:
AMRAP 10’
Ladder up 2-4-6-8-…
KB Swing @ 24/16 Kg
KB Goblet Squat @ 24/16 Kg
Burpees

14 Novembre 2017
2017-11-14
WOD:
AMRAP 30’:
800mt Run
-then- 2 Rounds of:
24 Double Unders
12 box jump
8 Down& Ups
6 Power Clean @ 60/40Kg
4 Push Press @ 60/40 kg

15 Novembre
2017-11-15 08:00 - 17:00 (Europe/Rome)
STRENGTH:
A1 – Deadlift 4 x 10-8-6-4 @ climbing
A2- SUPERMAN HOLD 4 x 40”
WOD:
For Time:
21 Sumo Deadlift High Pull 50/35Kg
21 K2E
15 Sumo Deadlift High Pull 50/35Kg
15 Push Ups
9 Sumo Deadlift High Pull 50/35Kg
9 Ring Muscle Ups or C2B

16 Novembre 2017
2017-11-16
Strength 5X 5 push jerk behind the neck from rack
Wod: 3 Rounds
15 Hang Power Snatch@40/30
30 Burpees

17 Novembre 2017
2017-11-17
SKILLS: kipping HSPU
WOD:
4 Intervals 3’ ON : 3’ OFF
250/200 mt Row
max rounds of Cindy (5pull up,10push ups,15air squat)
-restarting the round of cindy where you left it on the previous interval

18 Novembre 2017
2017-11-18
TEAM WOD of 2: “I Go, You Go” change as you want All team must complete:
From 0’ to 10’
1RM SQUAT CLEAN
From 10’ to 20’ – switching as needed, max reps and rounds of:
100mt Run with ball @9/6 Kg
10 Burpees Pull Ups
100mt Run with ball @9/6 Kg
20 Wall Ball @9/6Kg
100mt Run with ball 9/6 Kg
30 ABmat Sit Ups
From 20’ to 30’ – switching as needed, max reps / calories and rounds of:
30 Thruster
30 Cal Row

20 Novembre 2017
2017-11-20
GYM STRENGTH
4 Rounds:
A1. Strict Chest to Bar/ Pull Up 6-8
A2. Parallette Push Up tempo 2020 6-8
WOD: 4 x 2’ ON 2’ OFF
AMRAP
7 KB Swing 32/24
7 Burpees Box Jump

21 Novembre 2017
2017-11-21
STRENGTH:
A1 – FRONT SQUAT 5 x 5 across weight
A2 – RING DIP STRICT 5 x 5
WOD: AMRAP 8’
5 Push Jerk @ 60/40Kg
5 Front Squat @ 60/40Kg

22 Novembre 2017
2017-11-22
WOD:
6 Intervals 3’ ON: 3’ OFF
250mt Row
Then AMRAP of:
5 Deadlift 80/60 Kg
6 Pull Up
7 OTB Burpees

23 Novembre 2017
2017-11-23
STRENGTH:
A1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020
A2 – Star Lateral Side plank 3-4 x 30” each side
A3- Good Morning @ light weight tempo 2020 – 4 x 10
WOD: ISABEL
30 Power Snatch for time@60/40Kg
cap 7’
