Crossfit Segrate

GIOVEDI 06/07/2017
2017-07-06
WL:
Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing
WOD:
3 Rounds of:
10 Push Jerk @ 60/40Kg
200mt Run
10 Power Clean @ 60/40Kg
150mt Row

VENERDI 07/07/2017
2017-07-07
SKILLS: Kipping Ring Dip
WOD:
“Mary”
AMRAP 20’:
5 HSPU or 5 Plate Push Up
10 Pistol alt leg or 10 Goblet Squat
15 Pull Ups

SABATO 08/07/2017
2017-07-08
Surprise!

Lunedi 10/07/2017
2017-07-10
“Double Helen”
3 Rounds of:
800mt Run
40 KB Swing @ 24/16 Kg
20 c2b/ Pull Up

MARTEDI 11/07/17
2017-07-11
STRENGTH
Front Squat – 2 reps @85% x 3 sets
“The Chief”
5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals
3 Power Clean @60/40kg
6 Push ups
9 Air Squat

MERCOLEDI 12/07/17
2017-07-12
WL
SN DEADLIFT + SN PULL + HANG PW SNATCH
Every 90”x 8 – 3 + 2+ 1 @ climbing weight
WOD
4 Rounds of:
21 Deadlift @ 50/35 Kg
12 Back Rack Lunges @ 50/35 Kg
40 DU or 80 SU

GIOVEDI 13/07/17
2017-07-13
STRENGTH
A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight
A2- KB Windmill 4 x 6-8 each side
WOD
Ladder Up in 12’
1,2,3,4..
DB Thruster @ 20/10 Kg
DB Burpees @ 20/10 Kg

VENERDI 14/07/17
2017-07-14
STRENGTH
A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing
A2- Tuck Hold (on the bar) 5 x max effort
Rest 60”
WOD
For time:
1000 MT run
50 Wall Ball 20/14lbs
30 TTB/K2C

SABATO 15/07/17
2017-07-15
TEAM WOD, switch as needed
AMRAP 35’
Cash in:
15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) – switch every round-
-then in the remaining time switching as needed-
30 Shoulder to Over Head 50/35 kg
60 cal row
30 Shoulder to Over Head 50/35 kg
60 cal row
30 Shoulder to Over Head 50/35 kg
60 cal row

LUNEDI 17/07/17
2017-07-17
STRENGTH
A1- Strict Pull Up 4 x 6-8 reps
A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65%
A3- Tuck Crunch 4 x 12
WOD
3 rounds of:
400mt Run
12 Squat Clean @ 70/45 Kg

MARTEDI 18/07/17
2017-07-18
WOD
“FGB”
5 Rounds of:
1’ Wall Ball @ 9/6 Kg
1’ SDHP @ 35/25 Kg
1’ Box Jump
1’ Push Press @ 35/25 Kg
1’ Cal Row
1’ Rest

MERCOLEDI 19/07/17
2017-07-19
GYMNASTICS
EMOM 12’
Min 1 – HS Hold + HSPU Kipping – 15” + 4 reps
Min 2 – Kipping Ring Dip 10-15 reps
Min 3 – Stick ABmat Sit Ups – 8-10
WOD
4 Intervals 2’ ON 2’OFF
AMRAP
6 Power Clean @60/40Kg
9 FSQ
12 push Ups h/off

GIOVEDI 20/07/17
2017-07-20
WL
POWER SNATCH – EMOM 10’
3 Reps drop & go every rep @ climbing weight
WOD
AMRAP 10’
10 Alt arm DB Snatch @ 25/15 Kg
10 Pull Up

VENERDI 21/07/17
2017-07-21
STRENGTH
Bench Press – 4 reps x 5 sets
Esegui 1″ di stop al petto ogni rep.
WOD
For time:
30 OTB Burpees
15 Hang Power Clean @ 60/40 Kg
21 TTB
20 OTB Burpees
12 Hang Power Clean @ 60/40 Kg
15 TTB
10 OTB Burpees
9 Hang Power Clean @ 60/40 Kg
9TTB

Sabato 22 Luglio
2017-07-22 08:00 - 17:00 (Europe/Rome)
TEAM WOD
60 thrusters 40/30
60 Power snatches 40/30
60 pull ups
600 m run
90 thruster
90 power snatch
90 push up
900 m row

LUNEDI 24/07/17
2017-07-24
WL
HANG SQUAT CLEAN 2RM of the Day
WOD
AMRAP 8’
8 Power Clean @ 55-65% above
8 TTB
8 Deficit Plate Push Ups

MARTEDI 25/07/17
2017-07-25
PARTNER WOD:
1000 MT ROW
40 C2B/ PULL UP
90 DB THRUSTER@25/15 KG
90 DL @100/70 KG
40 C2B/Pull Up
1000 MT ROW

MERCOLEDI 26/07/17
2017-07-26
STRENGTH:
A1- Back Squat 4 x 3 @ 85%
A2- GHD Sit Up 4x 8-10
WOD
AMRAP 10’
Ladder Up 2,4,6,8..
Power Snatch @ 50/35 Kg
Burpees

GIOVEDI 27/07/17
2017-07-27
EMOM 15′
MIN 1: 10-15 Russian Swing@32/24
MIN2: 50 DUS
MIN3: 30-40″ mountain climber
AEROBIC DEVELOPMENT
4 rounds of:
Row – 1’ for max Calories
rest 1’
Run – 200mt All Out
rest 2’’

VENERDI 28/07/17
2017-07-28
WOD
6 Rounds of:
20” Max reps Hang Power Clean @ 50/35 Kg
40” Rest
20” Max Push Press @ 50/35 Kg
40” Rest
20” Max Wall Ball @ 9/6 Kg
40” Rest
20” Max Down & Up
40” Rest
20” Max Box Jump
40” Rest

SABATO 29/07/17
2017-07-29
TEAM WOD OF 2
In 5’ Max 100mt Run Sprint while partner holds Plank
-rest 2’-
In 5’ Max DB snatch @ 20/15Kg while partner hangs on the bar (switch as needed)
-rest 2’-
In 5’ Max Sit up while partner performs walking lunges (switch as needed)
-rest 2’-
In 5’ Max Air Squat while partner rowing (switch as needed)
-rest 2’-
In 5’ Max Push Up while partner performs Hollow body hold

LUNEDI 31/07/17
2017-07-31
STRENGTH
EMOM 16’
Odd Deadlift – 3 Reps @ climbing weight every set
Even DBs Strict press – 5 Reps @ across weight
WOD
3 Rounds of:
400mt Run
21 KB Swing @ 32/24 Kg
12Down & Ups

MARTEDI 01/08/17
2017-08-01
WL
PUSH JERK + SPLIT 5-7 x 1 + 1 @ climbing weight
WOD
5 Rounds of:
20 Wall Ball @ 9/6 Kg
15 Push Press @ 40/30 Kg
10 Box Jump

MERCOLEDI 02/08/17
2017-08-02
EMOM 15’
Min 1 Ring Dip 8-10
Min 2 OH Plate Lunges @ 20/15 Kg – 30”
Min 3 Tuck Crunch – 10-12 Reps
WOD
AMRAP 5’
Ladder up 1,2,3,4…
C2B / Pull Up
OHS @ 50/35 Kg
-Rest 5’-
AMRAP 5’
Ladder up 1,2,3,4…
C2B / Pull Up
Front Squat @ 50/35 Kg

GIOVEDI 03/08/17
2017-08-03
TEAM WOD OF 3, switch as needed
Cash In: 90 Cal Row
-then-
120 Squat Clean Thruster @ 50/30 Kg
150 Abmat Sit Ups
120 TTB/K2E
150 Burpees

VENERDI 04/08/17
2017-08-04
STRENGTH
A1- Ring Rows tempo 2020 4 x 8-10
A2- GHD hip extension 4 x 8-10
A3- L Sit Hold or Tuck Hold Hanging from the bar 4 x 20-30”
WOD
6 Rounds of:
3 Bar Muscle Ups or 5 Strict Pull Ups
6 Power Snatch @ 50/35 Kg
24 DU or 80 SU

Mercoledì 30 Agosto
2017-08-30
GYM STRENGTH & BB STRENGTH:
A1- Back Squat 4 x 5-5-3-3 @climbing
A2- K2E Strict 4 x 6-8
WOD
7 Rounds:
7 Push Jerk @ 40/30 Kg
7 Box Jump Overs
7 KB Russian Swing @ 32/24 Kg

Giovedì 31 Agosto
2017-08-31
For Time:
1K Row
20 Thruster@60/40 kg
1K Run
50 Burpees

VENERDI 01/09/2017
2017-09-01
STRENGTH:
A1- Deadlift 5 x 5@85% @across weight
A2- Weighted Chin Ups 5 x 5 @climbing
Rest 60”
WOD
21-15-9 Reps of:
Power Snatch@40/30 kg
TTB

SABATO 02/09/2017
2017-09-02
PARTNER WOD of 2:
5 Rounds each member:
30 DU OR 75 DU
15 Plate GTOH @20/10Kg
-no! Rest –
5 Rounds each member:
20″ Hand Stand Hold
20 Sit Ups
-no! Rest
5 Rounds each member:
12 Power Clean@70/45 KG
12 Burpees Over the Bar
