Crossfit Segrate

Sabato 9 Settembre
2017-09-09
Partner Wod:
75 cal row
75 burpees
75 sit up
75 BSQ@70/50 kg
75 sit up
75 Burpees
75 cal row

Lunedi 11 Settembre
2017-09-11
WL:
SPLIT JERK – EMOM 10’ – 3 reps @climbing (From The Ground )
WOD
10 Rounds of:
10 DB Lunges @ 20/10 Kg
10m/7w Pull Ups

Martedì 12 Settembre
2017-09-12
EMOM 15’
Min1 Strict Ring Dip or Pike Pushs– 3-5 Reps Min2 DBs or KBs Farmer Carry – 30”-40” Min3 Face the wall squat -5-7 Reps
WOD:
For time.
200mt Run
10 squat clean @40/30Kg
200mt Run
10 Thruster @40/30Kg
200mt Run
10 squat clean thruster @40/30Kg

mercoledi 13 Settembre
2017-09-13
WOD
6 Intervals 4’ON,4’OFF
250mt Row
-then-
AMRAP
3/5 HSPU or 2 Wall Climb
6 Hang Power Snatch @ 50/35 Kg

Giovedì 14 Settembre
2017-09-14
WOD:
30’ AMRAP
400mt Run
-then-
2 Rounds of:
8 Burpees Box Jump Overs
12 OH Plate ab sit ups @10/5Kg
21 DU or 60 SU

Venerdì 15 Settembre
2017-09-15
STRENGTH:
4sets of:
A1- Push Press from the ground- 5-6 Reps
A2- Plank 40″
WOD: AMRAP 10′
5 OHS @50/35 kg
7 Push Up
9 KB Russian Swing 32/24 kg

Sabato 16 Settembre
2017-09-16
Team wod:
3 Rounds of:
30 OH Plate Lunges @20/10Kg
30 Power Clean & Push Jerk @60/40Kg
30 K2E
-cash out: 100 Synchro Abmat sit ups

Lunedì 18 Settembre
2017-09-18
Emom 12′:
min 1: 3 squat clean
min2: 40 double under

WOD: Elizabeth

Martedì 19 Settembre
2017-09-19
WOD:
AMRAP 35’:
800mt Run
-then-
3 Rounds of:
10 K2E Strict
15 air squat
20 alt arm DB Snatch @ 20/10 Kg

mercoledi 20 Settembre
2017-09-20 08:00 - 17:00 (Europe/Rome)
EMOM 10’
min1 Ring MU – 1-3 Reps or transition
min2 V-Up 8-10 reps
WOD
5 Intervals 1’30” ON, 1’30” OFF
AMRAP
15 KB Swing 24/16 Kg
12 Lunges
9 Push Up (for advanced 4 Strict HSPU)

Settembre 21
2017-09-21
WL COMPLEX: 1 Complex every 75″ x 8 sets climbing
1 Push Press+ 1 Push Jerk + 1 Split Jerk
Wod:
21-15-9 Push Jerk@35/25
50-30-20 DU ( x 2 SU)

Settembre 22
2017-09-22
Strength:
A1- Back Squat 4 x 6 @ climbing
A2- Plank 4 x 30” accumulated
A3-Plate good morning tempo 2020 4 x 12-15
WOD:
3 Rounds of:
15 Deadlift @80/55 Kg
500mt Row
-rest 90” after each round

Settembre 23
2017-09-23
Wod:
1 Wall Ball 20/14
2′ SDHP 30/25
3′ Air Squat
4′ Row
5′ Sit Up

Settembre 25
2017-09-25
GYMNASTICS
EMOM 12′
min1 Kipping Pull Ups – C2B – Bar Muscle Ups (for advanced) – 1-4 reps for quality
min2 Parallette pass Through – 6-8 reps
min3 Plank on elbow – 45”
WOD:
For time:
800mt Run
50 KB Swing@24/16Kg
30 Burpees Plate

Settembre 26
2017-09-26
WL
Squat Snatch + OHS – Max Complex of the day in 12’
WOD
5-6 Intervals 90” ON, 90” OFF
AMRAP
5 Deadlift @ 35/25 kg
5 Power Snatch @ 35/25 kg
5 OHS @ 35/25 kg

Settembre 27
2017-09-27
Strength:
A1- Push Press 4 x 5 @ climbing
Rest 40”
A2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40”
A3- Superman Hold 4 x 30”
Rest 40”
WOD:
AMRAP 10′:
30 Air Squat
20 Db Snatch alt arm 20/10
10 Push UP H.R.
100 mt run

Settembre 28
2017-09-28
WOD:
AMRAP 10’:
Ladder up 2,4,6,8,…
Box Jump
Cal Row
-5′- rest
AMRAP 10’:
Ladder up 2,4,6,8,…
Power Clean@ 60/40
K2C

Settembre 29
2017-09-29
Gymnastic & Strength
A1- Front Squat 3- 4 x 8-10 @ tempo 2020
A2- GHD Sit Up 3-4 x 8-10
WOD:
4 Rounds of:
20 Alt Arm KB Snatch @ 24/16 Kg
20 Down & Ups
200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg

Settembre 30
2017-09-30
TEAM WOD of 3, I go-you go as needed:
75 Calories Row
75 Deadlift @ 80/55Kg
75 Abmat Sit Ups
200 mt run all together
60 Calories Row
60 Deadlift @ 80/55Kg
60 Abmat Sit Ups
200 mt run all together
45 Calories Row
45 Deadlift @ 80/55Kg
45 Abmat Sit Ups
200 mt run all together

2 Ottobre 2017
2017-10-02
WL
Squat Clean + Split jerk – 1+1 every 90” x 8 sets @ climbing weight
WOD
For Time: 21-15-12-9-6-3
Squat clean @ 40/30 Kg
Over the Bar Burpees

3 Ottobre 2017
2017-10-03
GYM
EMOM 10’
Odd 6-8 Kipping Pull Up/ Butterfly Pull Up
Even 10-12 V Ups
WOD
4 Intervals 2’ON, 2’OFF
300mt Row /250 for woman
Max Reps KB SDHP @ 32/24 Kg

4 Ottobre 2017
2017-10-04
WOD
AMRAP 20’:
30 DU or 90 SU
12 Wall Ball@9/6 Kg
30 DU or 90 SU
15 Box Jump
30 DU or 90 SU
200mt Run
30 DU or 90 SU
20mt Bear crawl

5 Ottobre 2017
2017-10-05
STRENGTH
A1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest
A2- Wall Climb – 3-4 x 4
WOD
15’ AMRAP
15 Toes to bar
10 HSPU Kipping or push ups
5 Power Snatch @60/40Kg

2017-10-06 08:00 - 17:00
STRENGTH
A1- Thruster From Rack 4x 2 @ climbing
A2- L Sit Hold or tuck hold on parallette 4x ME (Target for advance 40”-1’)
WOD
For Time:
4 Rounds of:
15 Power Clean @ 50/35 Kg
15 STOH @ 50/35 Kg
15 Calories

10 Ottobre 2017
2017-10-10
GYM SKILLS:
Kipping Ring Dip
WOD
6 rounds of:
1’ Max Reps DU
30” Rest
1’ Max Reps Push Press @ 35/25 Kg
30” Rest
1’ Max Reps KB Swing @ 24/16 Kg
30” Rest

11 Ottobre 2017
2017-10-11
WL
A- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5
B – Squat Snatch – 2RM of the day in 12’
WOD
AMRAP 12’
5 OHS @ 50/35Kg
9 Box Jump Overs
12 Push up h/off

12 Ottobre 2017
2017-10-12
GYM
EMOM 12’
Min 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps
Min 2- Ring Rows tempo with false grip 2020 8-10 Reps
Min 3- High Knees Jump Rope 20-30”
WOD
4 Intervals 2’30” ON, 2’30”OFF
500mtM / 400mtW Row
Max TTB or K2E

Sabato 14 Ottobre
2017-10-14 08:00 - 17:00
TEAM WOD of 2, switch as needed
Cash In : 600mt OH Plate Carry @ 20/15 Kg
Accumulete:
100 Cal Row, while 1 member is rowing, the other member Perform Burpees
100 Push Jerk @50/35 Kg, while 1 member is doing PJ the other perform Box Jump
Cash out : 600mt OH Plate Carry @ 20/15 Kg

Lunedi 15 Ottobre
2017-10-16
WL
Squat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10
WOD
AMRAP 10’
10 Thruster @ 40/30Kg
10 Pull Ups

Martedì 16 Ottobre
2017-10-17
WOD
AMRAP 30’
750mt Row
-then-
3 Rounds of:
10 Alt Arm KB Snatch @ 24/16 Kg
8 Box Jump 70/60cm
4 wall climb
