Crossfit Segrate

MARTEDI 21/02/17
2017-02-21
Gymnastics
EMOM 12’
minute1- Handstand Shoulder Touches facing the wall – 10 Reps each side
minute2- One Leg V-Up – 10 each leg
minute3- Superman Hold- 30”
WOD
3 Rounds of:
200mt Run
25 Push Ups on DB @20/15Kg
25 DBs Hang Squat @20/15Kg

MERCOLEDI 22/02/17
2017-02-22
WL
6 rounds
Hang Power Snatch cycling : 4-5 reps
WOD
5 Intervals 2’ ON: 2’ OFF
25/20 Cal Row
Max Power Snatch @50/35 KG

GIOVEDI 23/02/17
2017-02-23
WOD
AMRAP 20’
7 Burpees
7 Thruster @45/30
7 KB Swing @32/24
14 Abmat Situp
21 Double Under

venerdi 24/02/17
2017-02-24
WOD: 17.1

SABATO 25 FEBBRAIO
2017-02-25
Teams WOD
600m Run
60 Clean & Jerk (50/35)
60 Pull-ups
20 Synchronized Burpees
80 Wall Ball (20/14)
80 Box Jump Overs (24″/20″)
100 One-Arm DB Snatches (20/15)

Lunedì 27 Febbraio
2017-02-27
Strength & Gymnastics
3 -4 Sets of:
A1 – Push Press Behind neck from rack– 5 Reps @ climbing
A2 – Ring Row – 8 reps
WOD
AMRAP 15’
15 Deadlift @60/40Kg
21 DU or 45 SU
12 Burpees
21 DU or 45 SU
9 Squat Snatch @60/40Kg
21 DU or 45 SU

MARTEDI 28/02/2017
2017-02-28
Gymnastics
EMOM 12’
Min1 – HSPU Strict 5 reps
Min2 – Strict Pull Up 5 reps
Min3 – Lateral side plank – 20”+20”
WOD
21-18-15-12-9-6 -3 reps of:
Sumo deadlift high-pull, 35/25 KG
Push jerk, 35/25 KG

MERCOLEDI 01/03/2017
2017-03-01
STRENGTH:
A1- Back Squat 3 x 6 @ climbing
A2- Sit Ups with pvc pipe behind neck 3X 10
WOD:
Three rounds for time of:
30 Kettlebell swings 24/16
20 Box Jump
10 Power Clean@ 70/45

GIOVEDI 02/03/2017
2017-03-02
WL
Squat Snatch 1RM of the day
WOD:
4 Intervals 2’30”ON, 2’30” OFF:
500mt Row (400mt for Woman)
ME OHS@ 40/30Kg

venerdi 3/3/17
2017-03-03
17.2

SABATO 04/03/2017
2017-03-04
TEAM“McGhee”
Complete as many rounds in 30 minutes as you can of:
125/80 KG Deadlift, 5 reps
13 Push-ups
9 Box jumps

LUNEDI 06/03/2017
2017-03-06
WL
Every 90” x 6-8 sets Hang Power clean + Push Jerk – 2+2@climbing
WOD:
3 Rounds of:
21 Wall Ball @9/6Kg
15 Power Clean @ 60/40 Kg
12 Push Jerk @ 60/40 Kg

MARTEDI 07/03/2017
2017-03-07
GYM
EMOM 10’
Odd 6- 8 Kipping Pull Up
Even 20 mt bear crawl
WOD:
AMRAP 14′
200 mt Run
10 TTB/K2C
7 OHS @ 60/40Kg
5 Push Ups

MERCOLEDI 08/03/2017
2017-03-08
STRENGTH:
A1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing
A2- Chin Ups 5 x 6-8
A3- Hollow body hold 5x 30″
WOD:
4 rounds
20 Power Snatch @ 40 Kg
50 DUs

GIOVEDI 09/03/2017
2017-03-09
WOD
6 Rounds of:
1’ ME Burpees
1’ Box Jump Overs
1’ ME Sit up
1’ ME ROW (CAL)
1’ Rest

VENERDI 10/03/2017
2017-03-10
WOD:
17.3

SABATO 11/03/17
2017-03-11
TEAM WOD of 3:
Complete:
60 Calories Row – switching every 10
6 Round of Cindy – switching every round
60 OH Plate Sit Ups @ 10/5 Kg
6 Round of Cindy – switching every round
30 Syncro burpees all team together
6 Round of Cindy – switching every round
60 OH Plate Sit Ups @ 10/5 Kg
6 Round of Cindy – switching every round
60 Calories Row – switching every 10

LUNEDI 13/03/17
2017-03-13
EMOM 12′
MIN1: Squat Clean @70% 1 RM- 5reps
MIN2: KB Swing@24/16- 10 reps
WOD: For Time
15 Power Snatch @40/30
10 Over Head Lunges
10 Power Snatch
10 Over Head Lunges
5 Power Snatch
10 Over Head Lunges

MARTEDI 14/03/17
2017-03-14
WL:
EMOM 10’
SPLIT JERK From the Ground – 3 reps @ climbing weight
WOD:
AMRAP 10′
5 Pull up
10 Burpees
15 Squat

MERCOLEDI 15/03/17
2017-03-15
STRENGTH:
A1- Front Squat 5 x 3 Reps @ climbing
A2- Strict TTB/K2E/K2C 5x 8-10 reps
WOD
6 Intervals 1’ON, 1’OFF
12-10 Thruster @ 35/25 Kg
ME Double Unders

GIOVEDI 16/03/17
2017-03-16
MIDLINE:
3 -4 Sets of:
30” Sit Up
30” Tuck Crunch
30” Plank
30” Rest
WOD: Hero
“Jack”
Complete as many rounds as possible in 20 minutes of:
Push press @ 50/35 kg, 10 reps
KB Swings@ 24/16 kg, 10 reps
Box jumps,10 reps

VENERDI 17/03/17
2017-03-17
WOD
17.4

SABATO 18/03/17
2017-03-18
TEAM WOD of 2 :
6’ AMRAP MedBall Clean @ 9/6 Kg, I Go-You Go every 10 reps
-rest 2’-
6’ to find 3RM Power Clean
-rest 2’-
6’AMRAP:
All team works together and synchronized:
10 Burpees
10 Pistols or Goblet Squat
100mt Run all together

LUNEDI 20/03/17
2017-03-20
WL
POWER Snatch + OHS – 2 + 2 Reps every 90” x 8 @ climbing weight
WOD: AMRAP 10′
PW SNATCH – 10 REPS @40/30 KG
BURPEES- 10 REPS

MARTEDI 21/03/17
2017-03-21
4 Set for Quality of:
-10 Gym Push Up
-5 Wall Climb
-40 DU / 80 SU
WOD
AMRAP 12’
9 Deadlift @ 70/45Kg
5 Power Clean
3 Push Jerk

MERCOLEDI 22/03/17
2017-03-22
STRENGTH:
A1- Back Squat 4 x 3 @ climbing
A2- Strict Chin Up 4x 6/8
WOD:
21-15-9-6
OTB Burpees
Over Head Squat@45/30 KG
Chest to bar Pull UP

GIOVEDI 23/03/17
2017-03-23 08:00 - 17:59 (Europe/Rome)
STRENGTH:
EMOM 18′
Min 1: 15 Wall Ball@9/6 Kg
MIn 2: 7 Hang Power Clean
Min 3: Lateral Side Plank 30″+30″
WOD:
Ladder 10-8-6-4-2
Push Press@60/40KG
KB Swing 32/24

VENERDI 24/03/17
2017-03-24
WOD:
17.5

SABATO 25/03/17
2017-03-25
TEAM WOD 3 “MAD DOG”
1.6 KM RUN
150 CAL ROW
100 BOX JUMP
50 HSPU
12 ROPE CLIMB

Lunedì 27 Marzo
2017-03-27
STRENGTH
A1- OHS 5x 5 @ climbing
A2- Plank Hold 5 x 45”
WOD
3 Rounds of:
400mt Run
30 Alt arm DB Snatch @25/15Kg
