Crossfit Segrate

SABATO 28/04/2018
2018-04-28
WOD

For time

Team of 2 switch as needed

5 round of 20 bear complex ( 1 rep = 1 PC+1 FS+1 PP + 1BS+1 PP) @50/35 kg

Each round perform 20 Burpees Pull-Up

VENERDI' 27/04/2018
2018-04-27
WL
5 SET OF:
3X 3’’ PAUSE (knee) P.SNATCH #MEDIUM CLIMBING (NO T&GO, SINGOLE)
REST AS NEEDED
WOD (CAP15’)
FOR TIME 4 ROUNDS :
12 DEADLIFT #100/75
12 HSPU / 14 PUSH UPS
200 MT RUN

GIOVEDI' 26/04/2018
2018-04-26
FUNCTIONAL BODY BUILDING
3 SET:
7 STRICT PULL UPS
10 DB PRESS ON THE FLOOR ( MOVIMENTO STILE PANCA MA A TERRA)
10 DB OH REVERSE LUNGE (5DX/5SX)
REST AS NEEDED
MOVIMENTI SEMPRE BEN CONTROLLATI E DI QUALITA’ , QUINDI SCALARE IL PESO AL MINIMO PROBLEMA
INTERVAL WOD 1’ON/30’’ OFF X 10 RNDS = 15′ TOT
5 BOX JUMP OVER
6 C&J #60/45KG
7 BURPEES OVER THE BAR

2018-04-25
WOD
CASH IN
1000 MT RUN
THEN
100 SYNCRO AIR SQUAT
100 SYNCRO SIT UPS
300 DU/ 600 SU I GO YOU GO
THEN
CASH OUT 1000 MT RUN

MARTEDI' 24/04/2018
2018-04-24
WL COMPLEX
5 SET:
1 P.CLEAN + 1 THRUSTER + 2 POWER JERK #MEDIUM CLIMBING
REST AS NEEDED
WOD
3 RNDS FOR TIME (15’ CAP)
17 P.SNATCH #40/25KG
17 TTB
17 PUSH UPS H/R

LUNEDI' 23/04/2018
2018-04-23
GYMNASTIC SKILL
KIPPING PULL UP
WOD
12’ AMRAP
20 ALT DB CLEAN #25/15
10 DB GOBLET SQ
10 BURPEES

SABATO 21/04/2018
2018-04-21
Team Wod in pairs with only one person working at once

For time

100 Cal Air Bike
800 mt Run
100 cal Row
800 mt Run
100 Cal Air Bike
800 Run

VENERDI' 20/04/2018
2018-04-20
SKILL
PLYO WORK

PLATE
PARALLETTE
BOX

WOD
3 ROUNDS FOR TIME ( 10’ CAP)
15 Pull ups
10 mt Hsw/ 20 bear walk
16 Alt kb snatch #24/16kg

DUE BATTERIE, UNA LAVORA, UNA GIUDICA

GIOVEDI' 19/04/2018
2018-04-19
WL COMPLEX
6 SET:
1 P. SNATCH + 1 DIRECTLY IN OHS + 1 HANG SQ SNATCH # MEDIUM CLIMBING
REST AS NEEDED
INTERVAL WOD
1’ ON / 30’’ OFF X 8 RNDS
6 WB 9/6
6 DB SNATCH 20/15

MERCOLEDI' 18/04/2018
2018-04-18
WOD
FOR TIME
5 ROUNDS OF ( CAP 10’)
15 BOX JUMP
200mt RUN
2’ REST
5 ROUNDS OF (CAP 10)
10 F.SQUAT #40/25
250 mt ROW
MOBILITY AFTER CLASS

MARTEDI' 17/04/2018
2018-04-17
GYMNASTIC COMPLEX
8’ EMOM
4 KIPPING K2CHEST + 3 1/2 TTB (gambe tese) +3 TTB
Scaled: 5 strict K2C + 3 1/2 KIPPING TTB (gambe tese) 4 v-ups
WOD
5 ROUNDS FOR TIME ( Cap 15’)
12 P.CLEAN #60/45
8 HSPU / DEFICIT PUSH UPS / PUSH UPS
40 DU/ 80 SU

LUNEDI' 16/04/2018
2018-04-16
WL
6 set:
1 P.clean + 3 Split Jerk # medium climbing
Rest as needed
WOD
AMRAP 12’
20 Plate GTO 20/15kg
15 Squat with plate
10 Burpee on the Plate

DOMENICA 15/04/2018
2018-04-15
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

SABATO 4/04/2018
2018-04-14
Team wod of 2
For time :

Partner A completes from 10 to 1 Dumbell Thruster @20/10 kg
Partner B completes from 1 to 10 Dumbell Snatch @20/10
One set each “I go you go”
Every set both partner perform 1 rope climb

Then switch

Partner B completes from 10 to 1 Dumbell Thruster @20/10 kg
Partner A completes from 1 to 10 Dumbell Snatch @20/10
One set each “I go you go”
Every set each partner perform 1 wall climb

VENERDI' 13/04/2018
2018-04-13
WOD
KB IS YOUR FRIEND
200 MT RUN FARMER CARRY ONE KB #24/16
50 A.SWING #24/16
200 MT RUN FARMER CARRY ONE KB #24/16
50 GOBLET SQUAT #24/16
200 MT RUN FARMER CARRY ONE KB #24/16
50 KB SDHP #24/16
200 MT RUN FARMER CARRY ONE KB #24/16
50 alt kb Hang C&J ( 25dx/25sx) #24/16

GIOVEDI' 13/04/2018
2018-04-12
WL
5 SET OF
3 X ( 1 SNATCH DL + 1 SNATCH PULL ) # HEAVY CLIMBING
WOD AMRAP 13’
15 TTB / 20 K2C
20 BOX JUMP OVER
10 DL #80/55

MERCOLEDI' 11/04/2018
2018-04-11
FUNCTIONAL BODY BUILDING
4 SET ( 15 MIN)
5 TEMPO RING ROW 4/3/4/1
7 TEMPO PUSH UPS 4/3/4/1
6 dx TEMPO DB ROW 4/3/4/1
6 sx TEMPO DB ROW 4/3/4/1
REST AD NEEDED
INTERVAL WOD
1’ ON/ 30’’ OFF X 6 ROUNDS
M.E ROW
M.E THRUSTER # 40/25

MARTEDI' 10/04/2018
2018-04-10
WL COMPLEX
5 set
3 HANG P.CLEAN/ 2 BTK P.CLEAN/ 1 P.CLEAN #medium climbing
Rest as needed btw set ( every set unbroken)
WOD
FOR TIME (cap 15’)
4 ROUNDS
10 BURPEES BOX JUMP
12 C2B / 12 PULL UPS / 12 RING ROW
14 ALT DB CLEAN & JERK #25/15

LUNEDI' 9/04/2018
2018-04-09
SKILL
KIPPING HSPU
Then
EMOM 6’
10 KIPPING HSPU every minute / 12 pike push ups / 12 push ups
WOD
AMRAP 12’
10 P. SNATCH #50/35
5 Back squat
60 DU / 120 SU

SABATO 7/08/2018
2018-04-07
Team wod of 2

Cash in 200 DU

then AMRAP 20 ‘

20 mt Push plate on floor 25/15 kg
20 OH plate lunges 20/10 kg
100 mt run together

*each partner complete one round of 20+20 then run together

Cash out 200 DU

VENERDI' 06/04/2018
2018-04-06
SKILLS:
RING MU
WOD
3 RNDS FOR TIME (cap 9’) ( si lavora in due batterie, uno lavora, uno fa judge)
5 SQ CLEAN 80/50
4 RING MU
Scaled : 4 BAR MU/ 6 C2B / 6 PULL UPS ( DONNA C2B è considerato RX)
20 DU / 40 SU

GIOVEDI' 5/04/2018
2018-04-05
WOD
5 rounds for time of:
Run 400 meters
15 thrusters 40/25

MERCOLEDI' 04/04/2018
2018-04-04
WL COMPLEX
SNATCH
5 set of :
1 DL / 1 HANG P.SNATCH / 1 BTK P. SNATCH / 1 P.SNATCH #medium climbing
INTERVAL WOD:
12 ROUNDS OF 30’’ ON/ 30’’ OFF (12’)

MAX EFFORT DL #60/45
MAX EFFORT Goblet squat # 24/16
MAX EFFORT Push ups

MARTEDI' 03/04/2018
2018-04-03
GYMNASTIC COMPLEX
6’ EMOM
( AVANZATO 3/3/3 – INTERMEDIO RX 1-1-1 – SCALED 2 PULL UPS/ 2 K2C/ 1 PULL UPS)
3 KIPPING PULL UPS ( BUTTERFLY NOT ALLOWED)
3 TTB
3 C2B (BUTTERFLY ALLOWED)
WOD
15’ AMRAP
10 Burpees
7 Hspu /14 PUSH UPS
12 ALT Db Snatch #25/15

PASQUETTA
2018-04-02
SORPRESA!!!!!!

SABATO 31/03/2018
2018-03-31
Team Wod of 2 switch as needed

60 ring dip
100 sit up weighted (medball 9/6 kg )
100 back squat 50/35 kg
100 Burpees OTB
100 DL 80/65 kg

VENERDI' 30/03/2018
2018-03-30
STRENGTH TEST
1 RM PUSH PRESS
WOD
FOR TIME (cap 15’)
5 rounds
10 kb SDHP #24/16
14mt kb OH lunges
15 front burpees over the kb

GIOVEDI' 29/03/2018
2018-03-29
“EASY” CHIPPER
800 mt RUN
70 AIR SQUAT
40 KB CLEAN #24/16
160 DU
50 PUSH UPS
30 SIT UPS PLATE #10/5KG
1000mt ROW

MERCOLEDI' 29/03/2018
2018-03-28
STRENGTH TEST
1 RM F. SQUAT
WOD
AMRAP 12’
1/2/3/4/5/6/7/……..
P.snatch #40/25
Bar Mu/ C2b(x2) / pull ups (x2)

MARTEDI' 27/03/2018
2018-03-27
MIDLINE CONDITIONING
12’ EMOM
1) 30’’ PLANK
2) 30’’ LATERAL PLANK DX
3) 30’’ LATERAL PLANK SX
4) bar l-sit ( in the minute accumulate 30’’ of work)
INTERVAL WOD
5 rounds of: 2’ ON/ 1’ OFF
AMRAP
6 BOX JUMP OVER
5 CLEAN AND JERK #50/35
4 TTB
