Crossfit Segrate

SABATO 9/07/2016
2016-07-09
MURPH!

VENERDI 8/07/2016
2016-07-08
Warm Up
Group Dynamics & Mobility
Strength
A1- Push Press Behind neck 5 x 5 @ climbing
A2- Ring Row 5 x 10
WOD
Ladder down 10- 9-8-7-6-5-4-3-2-1 reps of:
Power Clean @ 50/35 Kg
Push Jerk @ 50/35 Kg

GIOVEDI 7/07/2016
2016-07-07
Warm Up
Group Dynamics & Mobility
WOD
For Time:
100 Box jump Over
80 Tuck Crunch
60 medball Clean @ 9/6Kg
40 Push up h/off
20 Burpees

MERCOLEDI 6/07/2016
2016-07-06
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
A1- Back Squat 5 x 3 with 3” hold bottom pos
A2- Strict K2E 5 x 8
WOD
12’AMRAP:
21 Sit up
14 DB Lunges @ 15/10 kg
7 Power Snatch @ 60/40 Kg

MARTEDI 5/07/2016
2016-07-05
Warm Up
Group Dynamics & Mobility
MIDLINE
5 Sets for quality:
20” Plank
20” Mountain climber
20” Side Plank DX
20” Mountain climber
20” Side Plank SX
20” Mountain climber
WOD
AMRAP 10’
250mt Row
7 Deadlift @ 85/55Kg

LUNEDI 4/07/2016
2016-07-04
Warm Up
Group Dynamics & Mobility
WL & Gymnastics
EMOM 10’
Odd Power Clean – 3 reps in cycling style @ climbing weight
Even Strict Chin Up – 3-5 reps
WOD
10 Rounds of:
5 Front Squat @ 60/40 Kg
5 OTB Burpees
5 KB Swing @ 32/24Kg

SABATO 2/07/2016
2016-07-02
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg
5 Rounds – I go you go as needed
30 Push Press @ 50/35 Kg
30 Cal Row
Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg

Venerdì 1 Luglio
2016-07-01
Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of:
A1- Front Rack Lunges – 6 reps each leg @ climbing
A2- Tuck hold hanging on bar – 20” accumulated
A3- GHD Hip extension – 10 reps
WOD 21-15-9-6-3 Reps for time of:
Power Snatch @ 40/30 Kg
K2E / K2C

GIOVEDI 30/06/2016
2016-06-30
Warm Up
Group Dynamics & Mobility
Gymnastics:
Skills Ring Muscle Up
ONLY FOR ADVANCED
EMOM 8’:
1-3 Mu/Mu Transition
WOD
12’ AMRAP:
12 Deadlift @70/50 Kg
6 OTB Burpees
3 Hang Power Clean @70/50 Kg

MERCOLEDI 29/06/2016
2016-06-29
Warm Up
Group Dynamics & Mobility
WOD
For Time:
40 DUs/ 100 SUs
5 Rounds of Cindy
40 DUs/ SUs
4 Rounds of Cindy
40 DUs/100 SUs
3 Rounds of Cindy
40 DUs/ 100 SUs
2 Rounds of Cindy
40 DUs/ 100 SUs
1 Rounds of Cindy

MARTEDI 28/06/2016
2016-06-28
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets of:
A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8
A2- Strict C2B/pull up reps 3-6
WOD
3 Rounds For Time:
30 alt arm DB Snatch @ 20/10 Kg
20 alt leg pistols/ globlet squat
10 HSPU strict or push up
250 mt Row

Lunedì 27 giugno
2016-06-27
Warm Up
Group Dynamics & Mobility
WL
A-Snatch Deadlift + Snatch Pull – 3 + 3 x -5 @ climbing
B- Snatch Balance – 6 x -5 @ holding bottom pos 5” every rep
WOD
5 Intervals
1’30” ON 1’30” OFF
200mt Run
ME Burpees

SABATO 25/06/2016
2016-06-25
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 60 Cal Row (alternating every 10)
3 Rounds, switching as needed:
15 K2C
21 Squat clean thruster @ 40/30 Kg
15 Push Press @ 40/30 Kg
21 Back Squat @ 40/30 Kg
Cash out: 60 Cal Row (alternating every 10)

VENERDI 24/06/2016
2016-06-24
Warm Up
Group Dynamics & Mobility
WOD
6 Rounds of:
30” Max DU
30” Rest
30” Max Push Up
30” Rest
30” Max Air Squat
30” Rest
30” Max Down & Ups
30” Rest
30” Max Tuck Crunch
30” Rest

GIOVEDI 23/06/2016
2016-06-23
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets of:
A1- 1 leg Deadlift with KB – 10 Reps each leg
A2- HS Hold against wall – 20-30” accumulated
WOD
AMRAP 10’
Ladder Up 3-6-9-12-… of:
Power Snatch @ 40/25 Kg
Lateral Box Jump Overs
-every rounds run 100mt sprint (50+50)

MERCOLEDI 22/06/2016
2016-06-22
Warm Up Group Dynamics & Mobility
Gymnastic & Strength
A1- Back Squat 5 x 5
A2- Weighted Chin Up 5 x 4-6
WOD
3 Rounds of:
500mt Row
21 KB SDHP 32/24 Kg
12 TTB

MARTEDI 21/06/2016
2016-06-21
Warm Up
Group Dynamics & Mobility
EMOM 12’
Min1 KB goblet squat 8-10
Min2 Parallette Pass Through – 8-10
Wod
For Time:
50 Alt arm DB Snatch @ 20/10 Kg
40 Wall Ball @ 20/14 lbs
30 Box Jump
2k Run

LUNEDI 20/06/2016
2016-06-20
Warm Up
Group Dynamics & Mobility
WL
Split Jerk – 2 RM From rack
WOD
“Grace”
30 Clean & Jerk For Time @ 60/40 Kg
– Cap time 6’

SABATO 18/06/2016
2016-06-18
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 3
All team must complete:
Cash in: 20 Wall Climb “I go-you go”
100 Push Press @ empty BB
50 KB Swing @ 24/16 Kg
400mt Run in couple
80 Thruster @ empty BB
50 KB Swing @ 24/16 Kg
400mt Run in couple
Cash out: 20 Wall Climb “I go-you go”

VENERDI 17/06/2016
2016-06-17 - 2016-06-19
Warm Up
Group Dynamics & Mobility
WOD
Cash in:200 Abmat
then:
10 Rounds for Time of:
10 Wall Ball @ 20/10 Kg
5 Burpees Box Jump

GIOVEDI 16/06/2016
2016-06-16
Warm Up
Group Dynamics & Mobility
WOD
AMRAP 25’
4 Rounds of:
5 C2B Pull Up
10 Push Up
5 DB Box Overs @ 20/10 Kg
-Then-
400mt Run

MERCOLEDI 15/06/2016
2016-06-15
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength:
A1- Strict Press from Rack 5 x 5 @ climbing
A2- DB Windmill 5 x 6-8 each side
WOD
For Time:
10 SDHP @ 50/35 Kg
250mt Row
20 SDHP @ 50/35 Kg
500mt Row
25 SDHP @ 50/35 Kg
750mt Row

MARTEDI 14/06/2016
2016-06-14
Warm Up
Group Dynamics & Mobility
Skills
Kipping HSPU or Kick into push up
8-10 x 2-4 reps
Wod
12′ AMRAP:
12 DB Hang Power Clean & Press @ 20/10 Kg
12 Lunges with 1 DB @ 20/10 Kg
12 DB Thruster @ 20/10 Kg
12 Lunges with 1 DB @ 20/10 Kg
12 DB Front Squat @ 20/10 Kg
12 Lunges with 1 DB @ 20/10 Kg

Lunedì 13 Giugno
2016-06-13
Warm Up Group Dynamics & Mobility
WL & Gymnastics
EMOM 12’
Odd Hang Power Snatch 5 reps in cycling style @ climbing
Even TTB Strict 4-6 reps
WOD From 10 to 1 rep for time
OHS @ 40/30 Kg OTB Burpees

Sabato 11 Giugno
2016-06-11
Warm Up Group Dynamics & Mobility
TEAM WOD of 2: 1 member works until finishing the whole round, the other rests then switch
AMRAP 7’:
12 alt arm DB Snatch @ 20/10 Kg
8 Cal Row
-Rest 3’-
AMRAP 7’:
12 Walking Lunges alt leg
8 Wall Ball @ 9/6 Kg
-Rest 3’-
AMRAP 7’:
12 KB Russian Swing @ 24/16 Kg UB
8 KB Goblet Squat @ 24/16 Kg

GIOVEDI 09/06/2016
2016-06-10
Warm Up
Group Dynamics & Mobility
WOD
6 Intervals 2’ON, 2’ OFF
AMRAP:
10 1-arm DB Thruster right arm @ 40/20 lbs
10 1-arm DB Thruster right arm @ 40/20 lbs
ME Burpees

Giovedì 9 Giugno
2016-06-09
Warm Up Group Dynamics & Mobility
Strength Deadlift –
Every 2’ min x 6 sets – 2 reps @ climbing weight (strting heavy)
WOD 5 Rounds of:
7 Deadlift @ 65/45 Kg
7 STOH @ 65/45 Kg
14 Mountain Climber

8/06/2016
2016-06-08 08:00 - 17:00 (Europe/Rome)
Warm Up
Group Dynamics & Mobility
Strength
A1- Back Squat 5 x 4
A2- GHD Hip Extension 5 x6-8
WOD
7’ AMRAP:
4 Power Snatch @ 60/40 Kg
8 TTB
12 KB Swing @24/16 Kg
-Rest 3’-
7’ AMRAP:
4 Power Snatch @ 60/40 Kg
8 TTB
12 KB Swing @24/16 Kg

7/06/2016
2016-06-07 08:00 - 17:00
Warm Up Group Dynamics & Mobility
Skills Kipping Pull Up/C2B
10 x 10” ON, 50” OFF
WOD AMRAP 10’
10 DB Push Press @ 25/15 Kg
15 Cal Row
30 DU Or 75 SU

Lunedì 6 giugno
2016-06-06 08:00 - 17:00
Warm Up
Group Dynamics & Mobility
WL
EMOM 10′
Hang Power Clean – 3 reps @ climbing weight
WOD
5 Rounds of:
8 Power Clean @ 50/35 Kg
6 Front Rack Lunges (3+3) @ 50/35 Kg
12 Burpees
