Crossfit Segrate

GIOVEDI' 28/06/2018
2018-06-28
WOD
EMOM 27′
200mt ROW
10/20 THRUSTER #40/25
REST
50 DU/70 SU
10/20 WB 9/6KG
REST
10 HSPU/15 PUSH UPS
MAX EFFORT DB SNATCH #20/15
REST

VENERDI' 29/06/2018
2018-06-29
WL
5 SET
1 P.CL + 3 SPLIT JERK #MEDIUM CLIMBING
WOD
4 RNDS FOR TIME (13’ CAP)
12 A.SWING #24/16
4 MU
12 BURPEES

SABATO 30/06/2018
2018-06-30
TEAM WOD (OF 2)
AMRAP 30’
60 GOBLET SQUAT #24/16 (switch every 10 reps)
400 ROW (200 each)
60 KB PUSH PRESS ONE HAND #24/16
400 MT ROW
40 PULL UPS
400 MT ROW
60 PUSH UPS
400 MT ROW

LUNEDI’ 2/07/2018
2018-07-02
9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF)
– ME PULL UPS STRICT
– HANDSTAND (FACE WALL) HOLD
– REST
– HOLLOW POSITION
– ME V-UPS
– REST
WOD (CAP 10’)
2 RNDS FOR TIME
20 F.SQUAT #40/25
20 A.SWING #24/16
80 DU/160 SU

MARTEDI’ 3/07/2018
2018-07-03
WL
EVERY 1’30’’ X 8 RNDS
1 P.CLEAN PAUSE DIRECTLY 3 THRUSTERS #MEDIUM CLIMBING
WOD (AMRAP 13’)
6 PUSH PRESS #60/45
9 DEADLIFT
200mt RUN

MERCOLEDI’ 4/07/2018
2018-07-04
STRENGTH
6 SET
3 BENCH PRESS #HEAVY CLIMBING
REST AS NEEDED BTW SET
WOD
INT 3’ ON 1’ OFF X 4
10 C2B/12 PULL UPS/15 RING ROW
5 P.SNATCH
ME LAT BURPEES

GIOVEDI’ 5/07/2018
2018-07-05
WOD
TEAM OF 2
CASH IN 2000 ROW (SWITCH EVERY 250MT)

THEN
40/20/10 (SWITCH EVERY 5 REPS)
TTB/K2C X2
BOX JUMP OVER
OHS #40/25

CASH OUT
2000 ROW (SWITCH EVERY 250MT)

VENERDI’ 6/07/2018
2018-07-06
WL
6 SET OF
1 HIGH HANG HIGH PULL + 1 BTK HIGH PULL + 1 HIGH PULL #TECHNICAL WEIGHT
WOD
AMRAP 12’
LADDER OF 2
ALT DB C&J 25/20
SIT UPS

SABATO 7/7/2018
2018-07-07
Team Wod of 2 for Time

21-15-9
Toes to bar
Deadlift @ 80 /65 kg
Wall Ball @9/6
Burpees facing the bar ( must be syncronized)

Each member must complete the full set before switch

LUNEDI’ 9/7/2018
2018-07-09
WL
SNATCH
5 SET OF:
1 P.SNATCH + 1 HANG SQUAT SNATCH #HEAVY CLIMBING
WOD
AMRAP 10’
12 A.SWING #24/16
12 BURPEES OVER THE KB H/R
12 TTB

MARTEDI’ 10/7/2018
2018-07-10
GYMNASTIC
10’ OF PLANK
*OGNI VOLTA CHE CI SI FERMA 3 BURPEES
WOD
4 RNDS FOR TIME ( CAP 12’)
10 P.SNATCH #50/35
6 OHS
16 LUNGES #WITHOUT WEIGHT

MERCOLEDI’ 11/7/2018
2018-07-11
FUNCTIONAL BB
3 SET OF:
6dx/6sx DB ROW
4dx/4sx DB 1 LEG DL
3dx/3sx DB TURKISH GET UP
REST AS NEEDED
WOD 14’ AMRAP
10 DBs PUSH PRESS #20/10
4 HSPU/ 8 PUSH UPS
15 SIT UPS

GIOVEDI’ 12/7/2018
2018-07-12
WOD TEAM OF 2
2 KM RUN ( ALL TEAM)
3 KM ROW ( SWITCH EVERY 250 or 500mt )

VENERDI’ 13/7/2018
2018-07-13
WL
5 SET
3 MUSCLE CLEAN + 3 P.CLEAN #HEAVY CLIMBING
WOD
INTERVAL 2’ ON / 1 OFF X 5rnds
2 MU/3C2B/4PULL UPS
4 P.CLEAN #60/45KG
ME DU

SABATO 14/7/18
2018-07-14
WOD TEAM OF 2
FOR TIME
50 40 30 20 10
db deadlift #25/20
Burpees Box Jump Over
Switch as needed
Cash out 800 run??

LUNEDI’ 16/7/2018
2018-07-16
GYMNASTIC
12’ EMOM

LATERAL SIDE PLANK DX
LATERAL SIDE PLANK SX
GHD SORENSEN HOLD 20’’

WOD
AMRAP 13’
7 ALT DB SNATCH #20/10
6 TTB
7 AL DB SNATCH
6 PULL UPS

MARTEDI’ 17/7/2018
2018-07-17
WL
C&J
2 SQ CLEAN NO T&GO and 1 SPLIT JERK #HEAVY CLIMBING
WOD
6 RNDS (CAP 11’)
5 DL #100/75
7 BOX JUMP
9 BURPEES

MERCOLEDI’ 18/7/2018
2018-07-18
FUNCTIONAL BB
4 SET OF:
4 TEMPO BENCH PRESS 3X3X #LIGTH WEIGHT
5 TEMPO PUSH UPS 3X3X
RES AS NEEDED
WOD
12’ AMRAP
6 HPC #60/45
5 F.SQ
4 THRUSTERS

GIOVEDI’ 19/7/2018
2018-07-19
TEAM WOD OF 2
3 RNDS (24’)
1’ PARTNER A / 1’ PARTNER B
ME CAL ROW
BAR MU/C2B/PULL UPS/RING ROW
PUSH PRESS 40/25
DU

VENERDI’ 20/7/2018
2018-07-20
STRENGTH
BACK SQUAT
2 SET OF:
5 #LIGHT WEIGHT
5 #LIGHT WEIGHT
3 #MEDIUM
1 #HEAVY
WOD
6 RNDS (CAP 13’)
10 A.SWING #24/16
5 DX F.RACK KB LUNGES ( ALT LEG)
5 SX F.RACK KB LUNGES ( ALT LEG)
200 MT RUN

LUNEDI’ 23/7/2018
2018-07-23
WL
6 SET OF:
1 CLEAN PULL + 2 HANG P.CLEAN #HEAVY CLIMBING
WOD
AMRAP 12’
20 R.SWING #32/24
30 SIT UPS
6 BURPEES
EV 3’ 100 mt RUN

MARTEDI’ 24/7/2018
2018-07-24
GYMNASTIC
PISTOLS REVIEW
THEN
EVERY 1’ X 8’
4/8 PISTOLS ( o la progressione a cui si è arrivati a fare )
WOD
3’ ON/1 OFF x 4 RNDS
AMRAP
10 WALL BALL 9/6kg
20 PUSH H/R
30 DU

MERCOLEDI’ 25/7/2018
2018-07-25
STRICT PRESS
5/5/3/2/2/2/1 #MEDIUM CLIMBING
WOD
BETTY
5 RNDS FOR TIME (CAP 14’)
12 PUSH PRESS #60/40
20 BOX JUMP

GIOVEDI’ 26/7/2018
2018-07-26
WOD (CAP 30’)
CASH IN: 1000 ROW
THEN
30 HANG P.SNATCH #40/25
30 LATERAL BURPEES OVER THE BAR
30 HANG POWER CLEAN
30 LATERAL BURPEES OVER THE BAR
30 HANG P.SNATCH
THEN
CASH OUT: 800 RUN

VENERDI’ 27/7/2018
2018-07-27
STRENGTH
5 SET
3 TEMPO BACK SQUAT #MEDIUM CLIMBING 5X5X
WOD
FOR TIME ( CAP 15’)
40/30/20/10
PULL UPS
ALT DB C&J #25/15
EVERY TIME YOU LEAVE THE DB OR THE BAR 10 AIR SQUAT

SABATO 28/7/18
2018-07-28
Team of 2 switch as needed

100 Kb Swing 24/16 kg
100 OHS 40/25 kg
100 Burpees over partner (Holding plank position)

Cash Out
10 x 100 mt sprint

LUNEDI’ 30/7/18
2018-07-30
ENDURANCE
8 X 200mt #ALL OUT
1’ ACTIVE REST ( JOGGING)
WOD
5 RNDS FOR TIME (10’ CAP)
12 SDHP #40/25
12 PUSH PRESS

MARTEDI’ 31/7/2018
2018-07-31
LOW BODY STRENGTH
EV 1’30’’
10/8/6/4/2/4/6/8/10
DEADLIFT + 30 DU
#HEAVY CLIMBING ( arrivati a 2 scendere di peso con la stessa progressione usata precedentemente)
WOD
3’ON-1’OFF X 3RNDS
10 THRUSTERS #20/15
8 BOX JUMP
10 PUSH UPS

MERCOLEDI’ 1/8/18
2018-08-01
GYMNASTIC
EV 1’ X 10’
RX: 2 SWING + 1 RING MU + 1 STRICT RING DIP
INTERMEDIO 1: 2 SWING + 1 BAR MU + 1 STRICT DIP
INTERMEDIO 2: 2 SWING + 2 C2B/2PULL UPS
SCALED: 3 SWING + 4 RING ROW
WOD
FOR TIME (16’ CAP)
40/30/20
A.SWING #24/16
GOBLET SQUAT
SIT UPS

GIOVEDI’ 2/8/18
2018-08-02
TEAM WOD OF 2
2000 ROW ( I GO YOU GO)
60 DBS CLEAN #20/15 (I GO YOU GO)
1000 MT RUN ALL TEAM (1 MEMBER WITH 1 PLATE #20/15)
