Crossfit Segrate

Sabato 27 Maggio
2017-05-28
AMRAP 18′
30 DL@45/30kg
20 Hang Power Clean@45/30kg
10 strict press@45/30kg
20 BSQ@45/30kg
30 Burpees over the bar

LUNEDI 29/05/2017
2017-05-29
STRENGTH
BSQ: 5 x 10-8-6-4-2 reps @ climbing
Strict Pull Up 5*5
WOD: AMRAP 12′
12 Barbell Front Rack Lunges@40/25 KG
30 DUs /90 SUs
16 TTB/K2C
8 Burpees Over the Bar

MARTEDI 30/05/2017
2017-05-30
WL STRENGTH:
Power Clean+ Hang Power Clean+Push Jerk 90” x 6-8 sets: 1+1+1
WOD:
10’ AMRAP:
3 Power Cleans @ 70/50 Kg
10 Box Jump Over

MERCOLEDI 31/05/2017
2017-05-31
STRENGTH:
EMOM 12′
ODD: 10 Kipping Handstand Push Up
Even: max reps SDHP@40/30
WOD:
3 Rounds For Time
200 mt Run
12 Squat Snatch @45/35
21 Push Up

GIOVEDI 01/06/2017
2017-06-01
WOD:
AMRAP 30’
30 KB Russian swing@24/16kg
30 Burpees Plate @20/15kg
30 Plate GTOH @20/15kg
300mt Row

VENERDI 02/06/2017
2017-06-02
team Wod
Amrap 12′
30 cal row
30 thruster @50/35
– rest- 3′
Amrap 12′
20 pull up
20 synchro db Snatch@20/10

Sabato 3 Giugno
2017-06-03
GIANT E2MOM
– FIRST BLOCK EVERY 2′ ON THE MINUTE
200 MT Run
6 POWER SNATCH T/GO@40/30
200 Run
12 LATERAL BURPEES
200 MT Run
6 FRONT SQUAT FROM THE GROUND@40/30
200 RUN
60 DU
-ACTIVE REST
E2MOM
6 POWER SNATCH T/GO
12 LATERAL BURPEES
6 POWER CLEAN+ 6 FRONT SQUAT
60 DU
– SECOND BLOCK EVERY 2′ ON THE MINUTE
200 MT Run
6 POWER SNATCH T/GO
200 Run
12 LATERAL BURPEES
200 MT Run
6 FRONT SQUAT FROM THE GROUND
200 RUN
60 DU
-ACTIVE REST
200 RUN
3 POWER SNATCH
200 MT Run
6 BURPEES
200 Run
3 FRONT SQUAT FROM THE GROUND
200 MT RUN
30 DU

LUNEDI 05/06/2017
2017-06-05
STRENGTH
Hang squat clean 3-3-3-3 reps (climbing weight)
WOD:
10 Rounds of:
100mt Run
5 Hang Power clean @60/40Kg
10 Box Jump

MARTEDI 06/06/2017
2017-06-06
WL STRENGTH:
A- Snatch Pull + Hang Muscle Snatch – 5 + 5 x 5 sets
B- Snatch Balance 3 x 6
WOD:
AMRAP 14:
7 Push Jerk @50/35
9 Bar facing Burpees
15 Cal Row

MERCOLEDI 07/06/2017
2017-06-07
GYM
EMOM 12′
Min 1 – 20″ L sit Hold on parallette
Min 2 – 20” HS Hold
Min 3 – 20” Superman Hold
WOD:
5 Rounds of:
20 DL@100/70Kg
200mt Run

GIOVEDI 08/06/2017
2017-06-08
STRENGTH
A1- Front Squat 5 x 5@across weight
A2- Ring Rows 5 x 10
WOD:
30-20-10 FOR TIME
DB Thruster @15/10
TTB

VENERDI 09/06/2017
2017-06-09
GYM SKILLS: Kipping Pull Up / Bar Muscle ups
EMOM 10’: 2-3 reps for quality
WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swing 32/24Kg
Strict Chin Ups
Power Snatch @50/35Kg

SABATO 10 GIUGNO
2017-06-10
Pat
6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

Lunedì 12 Giugno
2017-06-12
Conditioning
Emom 18′
min 1: 3 Squat Clean@75%
min 2: 10 Burpees
Wod: 21-15-9
DL@ 100/70
Box Jump

MARTEDI 13 GIUGNO
2017-06-13
MIDLINE:
Weighted Plank @20/10Kg 1’ON, 1’OFF x 6-8 sets
WOD:
AMRAP 20’
5 C2B /Pull Up
10 Push Press @50/35Kg
15 Air Squat

MERCOLEDI 14 GIUGNO
2017-06-14
STRENGTH
OHS 5x 6 climbing
WOD: on the 5′ x 3 sets
400 mt run
15-20 TTB

GIOVEDI 15 GIUGNO
2017-06-15
MIDLINE
3 Sets of:
30” Stick Abmat Sit Ups
30’’ Lateral Side Plank Plank Hold (dx)
30’’ Lateral Side Plank Plank Hold (sx)
30” 1 Leg V Ups
– rest 30”-
CONDITIONING
4 ROUNDS
300 mt Row
15 Power Snatch@40/30
15 Burpees Over the Bar

VENERDI 16 GIUGNO
2017-06-16
SKILLS: PISTOL SQUAT
-8’ EMOM
4/8 Pistols (2+2 or 4+4)
WOD:
WOD:
10’ AMRAP:
5 Power Cleans @ 70/50 Kg
10 Push Up
15 Air Squat

SABATO 17 GIUGNO
2017-06-17
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press 50/35 kg
10 KB Swings 24/16 kg
10 Box jumps, 24 inch box

LUNEDI 19/06/2017
2017-06-19
WL
SQUAT SNATCH + OHS – 3+3 x 6-8 sets
WOD:
AMRAP 14’:
7 OHS @ 35/25Kg
7 Ring Dip or Deficit Plate push ups @20/15Kg
100mt Run

MARTEDI 20/06/2017
2017-06-20
STRENGTH :
A1- Back Squat 3 x 10-8-6 reps @60%-70%-75%1RM
A2- Chin Over the Bar Isometric Hold 3 x Max effort
WOD:
5 Rounds for time of:
7 Deadlift @ 80/55Kg
15 Wall Ball @ 9/6Kg
21 Double Unders or 50 SU

MERCOLEDI 21/06/2017
2017-06-21
STRENGTH:
Strict press from the ground 3-4 x 10 Sets
WOD:
AMRAP 14’:
10 Bar Facing Burpees
8 Hang Power Clean @ 60/40Kg
6 Push Press @60/40Kg

GIOVEDI 22/06/2017
2017-06-22
WOD: AMRAP 20′
RUN 400 MT
20 TTB
10 BSQ@60/40

VENERDI 23/06/2017
2017-06-23
SKILLS: Strict Ring Muscle Up
10’ in EMOM style – 1-2 res for quality
WOD:
4 Intervals 2’ON, 2’ OFF
AMRAP:
250mt ROW
ME Box Jump Overs

Sabato 24 Giugno
2017-06-24
Partner wod: “Muscles and oxygen”
0- 5′
20 power snatch 60/40kg
max d.u//s.u
5’-10’
20 stoh (each member)
max cal bike
10’-15’
25 power clean
max reps burpees
15’-20’
front squat
max mt run

LUNEDI 26/06/2017
2017-06-26
EMOM 12’:
Odd: 10 KB Russian Swing @ 32/20Kg
Even: 5-7 Strict Chin Up
WOD:
30 Chest to Bar/ Pull Up
50 DL @60/40
30 Push Jerk @60/40
1000 mt Run

MARTEDI 27/06/2017
2017-06-27
STRENGTH:
A1- Thruster from Rack 4 x 5 reps @climbing
A2- GHD Hip extension 4 x 10
A3 – “Star”lateral side plank – 4 x 30”+30”
WOD:
15-12-9-6-3 of:
Power Clean@ 70/45Kg
Box Jump Over

MERCOLEDI 28/06/2017
2017-06-28
EMOM 10’:
Odd: 4 Kipping HSPU
Even: 8 DB Lunges (Heavy)
Partner Wod
3000 mt Row (I go You go)
-directly into-
20-40-60-80-100 Reps:
Double Unders (SU: x3)
Sit Up

GIOVEDI 29/06/2017
2017-06-29
GYM: 3 Rounds
1′ Max Effort Hollow Hold
1′ Max Effort Tuck position on the bar
1′ Max Effort Plank
1′ Rest
WOD: 14′ AMRAP
12 DB DL @20/15 KL
9 DB Hang Squat Cleans
6 DB Push Jerks

VENERDI 30/06/2017
2017-06-30
STRENGTH:
EMOM16’
Odd: FSQ (from the ground)- 5 reps @climbing start @50%1RM
Even: HS Hold 20”-30”
WOD:
For time:
9-15-21 Sumo Deadlift High Pull @ 50/35Kg
12-9-6 STRICT HSPU or PUSH UPS h/off
