Crossfit Segrate

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

MARTEDI 28/02/17
2017-03-28
Strength
EMOM 15′
Min 1 – 5 Strict Pull Ups
Min 2 – 20″-30″ L sit Hold or tuck on parallette
Min 3 – 15 Air Squat
WOD: AMRAP 10′
10 Power Clean @ 60/40 kg
20 Push Up

MERCOLEDI 29/03/17
2017-03-29
STRENGTH
Bench Press 4 x 5@ climbing
WOD: for time
50 Med Ball Clean 20/14
25 Push Jerk@ 70/50kg
50 Med Ball Clean@70/50 kg

GIOVEDI 30/03/17
2017-03-30
MIDLINE:
TABATA HOLLOW HOLD
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of SDHP@40-30KG
Rest 30 seconds
30 seconds Box Jump
30 seconds rest

VENERDI 31/03/17
2017-03-31
WL : Squat Clean + Front Squat
Work Up to a max complex of the day
EMOM 12′
MIN ODD: HANG POWER CLEAN – 5 REPS
MIN EVEN: 7-9 TTB

Sabato 1 Aprile
2017-04-01
Hero Wod “Daniel”
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

Lunedì 3 Aprile
2017-04-03 08:00 - 17:00
EMOM 16’
Odd Power Snatch + Hang Power Snatch – 1+1 reps in @ climbing weight
Even Strict HSPU – 6 reps
WOD
3 Rounds of:
400 mt Run
30-20-10 Alt arm DB Snatch @25/15Kg
75-50-25 Double Unders or 100 SU every rd

MARTEDI 4 APRILE
2017-04-04
STRENGTH
Deadlift 5×5
Wod: 15 ‘ AMRAP
5 Pw Clean @ 70/50 Kg
10 OTB Burpees

MERCOLEDI 5/04/2017
2017-04-05
Gymnastic & Strength
A1- Back Squat 4 x 5-4-3-2 reps @ climbing
A2- Superman Hold 4x 30”
WOD
4 Intervals 2” ON, 2” OFF
20/15 cal row
ME Thruster@50/35 Kg

GIOVEDI 6/04/2017
2017-04-06
WOD
7 Rounds of:
7 Box Jump Overs
7 TTB
7 Push Press @50/35kg
7 Down & Ups
-no rest-
Then
800mt Run

VENERDI 7/04/2017
2017-04-07
Skills:
Kipping Pull UP/C2B: review and practice
WOD
AMRAP 20’
15 Burpees
10 KB Swing @24-20kg
10 C2B or Pull up
5 Power Snatch@60/40

Sabato 8 Aprile
2017-04-08
Partner Wod:
0-8′
Partner a: kb front rack hold 2×24/16 kg
Partner b: max effort cal row
1′ rest
9′-15′
Partner a: plank hold
Partner b: max effort back squat 80/60kg
1′ rest
16′-20′
Partner a+b: max effort burpees

Lunedi 10 Aprile
2017-04-10
Strength:
Push press from the ground: 3 RM
WOD: for time
5 Rounds
12 Burpees
24 Wall Balls @ 9/6Kg

MARTEDI 11 APRILE
2017-04-11
SKILLS: ROPE CLIMB
WOD:
15′ AMRAP- PARTNER WOD (SWITCH EVERY 15 REPS)
30 CAL ROW
30 POWER SNATCH@ 40/30KG

MERCOLEDI 12 APRILE
2017-04-12
WL & Gymnastics
EMOM 12’
Odd Front Squat From the ground – 5 reps @ climbing weight every set
Even Ring Dip Strict tempo 2020 4-6 reps
WOD
AMRAP 10’
10 Push Jerk @ 50/35 Kg
10 Front Squat @ 50/35 Kg
10 Box Jump

GIOVEDI 13/04/2017
2017-04-13
CONDITIONING
10 INTERVALLI 2′ ON 2′ OFF
1-5
9 BURPEES
7 HANG POWER CLEAN @50/35
5 PULL UP
6-10
5 POWER CLEAN@50/35
7 TTB
9 BURPEES

VENERDI 14 APRILE
2017-04-14
Strength
A1-Bench Press closed Grip 5 x 5 @ climbing
A2- 1arm DB Row tempo 2020 5 x 6-8 each arm
WOD
Ladder down 10-9-8-7-6-5-4-3-2-1 reps of:
DB Push Press @ 25/15 Kg
x 2 DB lunges (20,18,…)
x 2 Abmat Sit Ups (20,18,…)

SABATO 15/04/2017
2017-04-15
SATURDAY TEAM WOD of 2
Amrap 25′
800 mt run together
30 Kb Swing@ 32/24- Partner hold 100/70 kg
40 Hspu – Partner hang on the bar
100 DU
80 TTB – Partner hand on the ring
30 Hang Power Clean@ 100/70
4 Rope Climb

LUNEDI 17/04/2017
2017-04-17
BRIGGS (team wod)
FOR TIME
2000m row
150 wallballs
100 burpees
50 thruster @40/30 kg

MARTEDI 18/04/2017
2017-04-18 08:00 - 17:59
Gymnastic & Strength
EMOM 10’
min1- Deadlift – 4 reps @ climbing
min2- Ring Dip Strict – 5-7
WOD
4 Intervals :2’ON, 2’OFF
10 Cal Row
15 KB Swing @ 24/16 Kg
Max Reps Power Clean @ 70/45 Kg

MERCOLEDI 19/04/2017
2017-04-19
WL
OHS from the ground – 5 reps Every 90” x 6-8
WOD
4 Rounds for time:
20 OTB Burpees
15 OHS 50/35Kg
10 HSPU or Push Up

GIOVEDI 20/04/2017
2017-04-20
WL: Push Jerk from the ground – find 3 RM of the day
WOD: 14′ AMRAP
7 PULL UP
30 Thruster empty barbell
100 DUs

VENERDI 21/04/2017
2017-04-21
SKILLS:KB Snatch
WOD:
Ladder Down 10-9-8-..to 1 rep of:
Alt Arm KB Snatch @ 24/16 Kg (dx + sx counts 1 rep)
Box Jump Over

SABATO 22/04/2017
2017-04-22
Amrap 30′
Run 800 with plate10/5 kg
7 rounds of:
5 strict pull ups
4 burpees box jumps
3 clean 80/55 kg

LUNEDI 24/04/2017
2017-04-24
EMOM 15′
5 TTB
10 Push up
15 Air Squat
WOD: 8′ amrap
12 WALL BALL@20/14lbs
10 Box Jump
