Crossfit Segrate

4 novembre 2017
2017-11-04
TEAM WOD of 2: “I go, You go” as needed
AMRAP 20’
100 DU or 300 SU
50 Wall Ball@9/6Kg
40 Burpees
30 KB SDHP @ 32/24 Kg
20 DB Snatch alt Arm@20/10Kg
1000 my Run ALL TEAM TOGETHER

6 Novembre 2017
2017-11-06
WL:
Hang Power Snatch – Heavy Double of the Day
WOD:
AMRAP 10’
5 Powert Snatch @60/40Kg
10 Push Ups hand off
15 Air Squat

7 Novembre 2017
2017-11-07
STRENGTH:
EMOM 10’ – 1 barbell taken from the ground , same weight
Odd: 10 reps Back squat
Even: 5 reps front squat
WOD:
7 Rounds of:
7 Power Clean @ 80/50 Kg
9 Wall Ball @ 9/6 Kg
12 Down & Up

8 Novembre 2017
2017-11-08
GYM SKILLS:
ROPE CLIMB
WOD:
For time:
50 1-arm-DB-Snatch 20/10 Kg (alternating)
50 Burpees Box Jump Overs
1 k RUN

9 novembre
2017-11-09
Giovedi
EMOM 12’
Min1 – 30” Hand Stand Hold Min2- 30” Tuck crunch
Min3- 30” DB see saw press
WOD:
4 Intervals 2’ON, 2’OFF
300mt M/ 250mt W Row
AMRAP
5 TTB
5 DB Hang Power clean & Push Press @20/10 Kg

Venerdi 10 Novembre
2017-11-10
Couple team wod:
20’ AMRAP:
5 Bar Muscle Ups or 10 c2b/ Pull ups
6 Sync plate gto
8 Sync burpees over plate
60 du/150su

Novembre 11, 2017
2017-11-11
HERO WOD
THREE WISE MEN.

13 Novembre 2017
2017-11-13
Strength:
Every 30”x 14sets
1 Thruster @ across weight
WOD:
AMRAP 10’
Ladder up 2-4-6-8-…
KB Swing @ 24/16 Kg
KB Goblet Squat @ 24/16 Kg
Burpees

14 Novembre 2017
2017-11-14
WOD:
AMRAP 30’:
800mt Run
-then- 2 Rounds of:
24 Double Unders
12 box jump
8 Down& Ups
6 Power Clean @ 60/40Kg
4 Push Press @ 60/40 kg

15 Novembre
2017-11-15 08:00 - 17:00 (Europe/Rome)
STRENGTH:
A1 – Deadlift 4 x 10-8-6-4 @ climbing
A2- SUPERMAN HOLD 4 x 40”
WOD:
For Time:
21 Sumo Deadlift High Pull 50/35Kg
21 K2E
15 Sumo Deadlift High Pull 50/35Kg
15 Push Ups
9 Sumo Deadlift High Pull 50/35Kg
9 Ring Muscle Ups or C2B

16 Novembre 2017
2017-11-16
Strength 5X 5 push jerk behind the neck from rack
Wod: 3 Rounds
15 Hang Power Snatch@40/30
30 Burpees

17 Novembre 2017
2017-11-17
SKILLS: kipping HSPU
WOD:
4 Intervals 3’ ON : 3’ OFF
250/200 mt Row
max rounds of Cindy (5pull up,10push ups,15air squat)
-restarting the round of cindy where you left it on the previous interval

18 Novembre 2017
2017-11-18
TEAM WOD of 2: “I Go, You Go” change as you want All team must complete:
From 0’ to 10’
1RM SQUAT CLEAN
From 10’ to 20’ – switching as needed, max reps and rounds of:
100mt Run with ball @9/6 Kg
10 Burpees Pull Ups
100mt Run with ball @9/6 Kg
20 Wall Ball @9/6Kg
100mt Run with ball 9/6 Kg
30 ABmat Sit Ups
From 20’ to 30’ – switching as needed, max reps / calories and rounds of:
30 Thruster
30 Cal Row

20 Novembre 2017
2017-11-20
GYM STRENGTH
4 Rounds:
A1. Strict Chest to Bar/ Pull Up 6-8
A2. Parallette Push Up tempo 2020 6-8
WOD: 4 x 2’ ON 2’ OFF
AMRAP
7 KB Swing 32/24
7 Burpees Box Jump

21 Novembre 2017
2017-11-21
STRENGTH:
A1 – FRONT SQUAT 5 x 5 across weight
A2 – RING DIP STRICT 5 x 5
WOD: AMRAP 8’
5 Push Jerk @ 60/40Kg
5 Front Squat @ 60/40Kg

22 Novembre 2017
2017-11-22
WOD:
6 Intervals 3’ ON: 3’ OFF
250mt Row
Then AMRAP of:
5 Deadlift 80/60 Kg
6 Pull Up
7 OTB Burpees

23 Novembre 2017
2017-11-23
STRENGTH:
A1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020
A2 – Star Lateral Side plank 3-4 x 30” each side
A3- Good Morning @ light weight tempo 2020 – 4 x 10
WOD: ISABEL
30 Power Snatch for time@60/40Kg
cap 7’

24 Novembre 2017
2017-11-24
SKILLS: KB SNATCH
AMRAP 20’
3 Rounds of:
12 Wall Balls 9/6 Kg
9 Alt arm KB SNATCH @ 24/16 Kg
6 Push Ups
-then-
100DU
200mt Run

25 Novembre 2017
2017-11-25
WOD
in teams of 3:
30 Thruster dumbbell 20/15
30 overhead lunges dumbbell 20/15
30 kettlebell swings 24/16
30 box Jump
30 HSPU
30 pull ups
1200 m Row
30 pullups
30 HSPU
30 box Jump
30 kettlebell swings
30 over head lunges dumbbell 20/15
30 Thruster dumbbell 20/15

27 Novembre 2017
2017-11-27
Strength
A1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing
A2- Superman Hold 4 x 45”
WOD
4 Intervals of 2’ ON, 1’OFF
5 Squat Clean @ 70/45Kg
5 STOH @ 70/45Kg

28 Novembre 2017
2017-11-28
EMOM 10’
Odd Strict ring MU or transitions on low ring – 1-3 Reps
Even 6 Perfect Gym Push Up + 12 Air Squat
WOD
3 rounds for time:
15 KB Swing @ 32/24Kg
12 Thruster 40/30 Kg
9 Bar facing Burpees

29 Novembre 2017
2017-11-29
WOD 25’AMRAP
500mt Row
-then-
3 Rounds of:
5 Box Jump
5 Toes to Bar
5 Box Jump
5 Burpees Pull Ups

30 Novembre 2017
2017-11-30
SQUAT SNATCH
EMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing
WOD
5 power snatches 60/40
100m run
7 power snatches
200m run
9 power snatches
400m run
11 power snatches
600m run

1 Dicembre 2017
2017-12-01
Gymnastic
A1- Strict C2B 4 x 5
A2- Hollow Hold 4 x 30”
A3- Tuck Hold b/w parllette 4 x 20”
WOD
7 Rounds of:
3 Deadlift @ 100/70 Kg
4 HSPU Strict or 8 Push Up
21 Double Unders or 60 DU

SABATO 02/11/17
2017-12-02
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 3
Rules:
2 members work together, the other rests then switch
AMRAP 8’:
Member 1 10 Cal Row
Member 2 Air Squat
Member 3 Rest
total score= calories accumulated + reps of air squat
-Rest 2’-
AMRAP 8’:
Member 1 10 Burpees
Member 2 Ground to Over Head Plate @20/10Kg
Member 3 rest
total score= burpees accumulated + reps of Ground to Over Head Plate -Rest 2’-
AMRAP 8’:
Member 1 10 KB Sumo Deadlift High Pull @ 32/24Kg
Member 2 Double Unders
Member 3 Rest
total score= KB SDHP accumulated + DU

LUNEDI' 4/12/2017
2017-12-04
WL – Barbell Cycling
EMOM 15’
MIN 1 Power Clean & Push Jerk – 5-7 reps @ light weight
MIN 2 12/15 Push Ups
MIN 3 20/30 Air Squat
WOD
For Time:
50 DB Push Press (not Jerk) @ 20/10Kg
1000mt Row

MARTEDI' 5/12/2017
2017-12-05
Gymnastics Skills
Pistols review – practice as followed
EMOM 15’
Min 1 – Pistols or assisted pistol 2-4 each leg
Min2 – HS Hold facing the wall – 20-30”
Min 3 – Tuck Crunch – 8-10
WOD
AMRAP 12’
30 Du or 90 SU
7 TTB or K2C
9 Hang Squat Clean #40/30kg

MERCOLEDI' 6/12/2017
2017-12-06
Gymnastic & Strength:
A1- Front Squat- 4-5 x 6-6-4-3-3 @climbing
A2- 1-Arm- Ring Rows 4-5 x 6/8 each arm
A2- Superman Arch with pvc pipe in OH position 4-5 x 12-15 reps Rest 60-90”
WOD
4-5 Intervals 90”ON, 90”OFF AMRAP
10 Box Jump Overs
10 Power Snatch @ 35/25Kg

GIOVEDI' 7/12/2017
2017-12-07
WOD : ALTERNATE EVERY 5′ X 28′
EVERY 5′
500mt ROW
12 BURPEES
MAX EFFORT AIR SQUAT
2′ REST
EVERY 5′
150 DU
20 BURPEES
MAX EFFORT R.SWING 24/16KG

VENERDI' 08/12/2017
2017-12-08
Gymnastic & Strength:
EMOM 16’
Odd Deadlift 3-4 reps @ climbing
Even strict ring dip -3-5 reps

WOD
AMRAP 12’
3 m.u / 6 pull ups
6 db squat snatch #15/10
12 front rack lunges #50/35kg
18 db snatch #15/10
24 Jump over the barbell
