Crossfit Segrate

MARTEDI 09/05/2017
2017-05-09
GYM STRENGTH
A1- DL 5*5 @ 65-70% of 1 RM
A2- HS Hold 5* 30” (Plank Hold for beginners)
WOD:
10 Rounds of:
10 medball clean@ 9/6 Kg
10 HSPU or DB Strict press @15/10 Kg

MERCOLEDI 10/05/2017
2017-05-10
MIDLINE
AMRAP 10’
20 Tuck Crunch
20 One Leg V – UP
20 Abmat sit Us
WOD:
18’ AMRAP:
5 Power Snatch @60/40Kg
10 TTB
15 Push Ups
20 KB Swings @ 24/16 Kg

GIOVEDI 11/05/2017
2017-05-11
WL
Split Jerk from the ground – 3 reps EMOM 10’ climbing weight
WOD:
6 Rounds:
6 C2B/ 10 Pull Up
12 Cal Row
20 alt arm DB Snatch@20/15Kg

VENERDI 12/05/2017
2017-05-12
STRENGTH:
FSQ 5x 6 REPS
WOD:
5’ AMRAP
Ladder Up 1,2,3,4,5… of:
Hang Power Clean @ 50/35 Kg
Down & Ups
-5’ REST
5’ AMRAP
Lunges (no barbell)

SABATO 13/05/2017
2017-05-13
TEAM WOD of 3:
All Team must complete – switching as needed:
3K Row
150 squat clean @ 50/35 Kg
90 Pull Ups
150 Push Press@ 50/35 Kg
1K Run all team together

Lunedi 15 Maggio
2017-05-15
WL: Hang Snatch + Snatch Balance
6x 90” 1+1 @ climbing weight
WOD: AMRAP 12′
4 Power Clean 70/50 KG
8 Wall Ball @ 20/14 lbs
12 KB Swing@ 24/16 KG

MARTEDI 16 MAGGIO
2017-05-16
GYM STRENGTH & BB STRENGTH:
A1- Back Squat 4 x 3 – stop bottom position 3”
A2- Ring Dip 4 x Max reps
WOD:
7’AMRAP:
250mt Row
16 DB Snatch@ 20/15Kg
-no rest-
7’AMRAP:
200mt Run
16 TTB

MERCOLEDI 17/05/2017
2017-05-17
Strength:
Push Press from the ground – 1 RM
WOD:
21-15-12-9-6-3 Reps of:
Deadlift @80/55kg
Bar facing burps

GIOVEDI 18/05/2017
2017-05-18
WOD:
AMRAP 20”
10 DB Squat Clean @20/15
15 Pull Up
20 box jump

VENERDI 19/05/2017
2017-05-19
GYM SKILLS:
HSPU Progression
12’ EMOM:
1-3 Kipping HSPU or kick into push ups
WOD:
4 Intervals 2’ ON: 2’ OFF
15 Power snatch @35/25kg
10 Down UP
ME DU

Sabato 20 Maggio
2017-05-22
Team of 2
2k Row (I go You go)
1k Run all together
100 Power Clean & Jerk (I go You go)
80 TTB (I go You go)

LUNEDI 22/05/2017
2017-05-22
STRENGTH
EMOM 10′
min1- Deadlift – 4 reps @70-80%
min2- Wall climbs 2-4 REPS
WOD: 3 ROUNDS FOR TIME
15 STOH@60/40
15 Burpees Over the Bar

MARTEDI 23/05/2017
2017-05-23
EMOM 10’
Odd: 5 Face the wall squat
Even: 30″ Hollow Body Hold
WOD:
10 Rounds of:
5 Front Squat @ 70/45 Kg
7 Box Jump
14 lunges
200mt Run

MERCOLEDI 24/05/2017
2017-05-24
STRENGTH:
EMOM 12′
ODD: 3-4 Power Cean @80%
EVEN: 5-7 Strict Pull Up (weighted for advanced)
WOD”ANNIE”
50-40-30-20-10 reps of:
Double under or single under x 3
Abmat situp

GIOVEDI 25/05/2017
2017-05-25
Gym Strength:
5 Rounds
6-8 strict HSPU
15 Russian Swing@ 24/20
Wod:
” Karen”

VENERDI 26/05/2017
2017-05-26
WL
Squat snatch – 1RM
WOD:
AMRAP 12’
12 OHS @35/25Kg
12 Cal Row

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
