Crossfit Segrate

LUNEDI’ 13/08/18
2018-08-13
WL
EVERY 1’30’’ X 15’
1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING
WOD
21/15/12/9/6/3 (14’ cap)
F.SQUAT #60/40
LATERAL BURPEES

VENERDI’ 10/8/18
2018-08-10
GYMNASTIC CONDITIONING
EMOM 12’

30’’ ME HSPU/30’’ ME PUSH UPS
1’’ ME BURPEES
2’ REST

WOD
4 RNDS (15’)
12 DX KB SNATCH#24/16
12 SX KB SNATCH
20 BOX JUMP

GIOVEDI’ 9/8/18
2018-08-09
TEAM WOD
3 rnds
1000MT ROW
20 DBs THRUSTERS 20/10
6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW

MERCOLEDI’ 8/8/18
2018-08-08
WEIGHTLIFTING CONDITIONING
ALT EMOM 15’

6 HANG P.SNATCH #50/35
6 HANG SQUAT SNATCH
6 P.SNATCH
6 SQUAT SNATCH
1’ REST

WOD
FOR TIME (12’ CAP)
100/80/60/40/20 DU (SU x 3)
EVERY SET: 200 RUN

MARTEDI’ 7/8/18
2018-08-07
UPPER BODY STRENGTH
5 SET OF:
5 BENCH PRESS #HEAVY CLIMBING
5 BB ROW #LIGHT WEIGHT
WOD
4 RNDS (11’ CAP)
10 P.CLEAN #50/35
10 B.SQUAT
12 PULL UPS /14 RING ROW

LUNEDI’ 6/8/18
2018-08-06
MIDLINE
3 SET:

10 TTB STRICT/ 10 K2C STRICT
10 GHD SIT UPS
12 KIPPING TTB/ 12 KIPPING K2C
REST AS NEEDED BTW EXERCISES –

WOD
AMRAP 12’
-BUY IN-
20 OHS 40/25
THEN
20 DEADLIFT #60/45
15 LATERAL BURPEES OVER THE BAR
10 STOH

SABATO 4/8/18
2018-08-04
Team of 2
Amrap 25
20 medball clean 20/14lb
30 du/60 su
20 lunges
I go you go

VENERDI’ 3/8/18
2018-08-03
WL
E2mom x 12’
6 P.SNATCH #40/25 + 6 HSPU
WOD
3 RNDS FOR TIME (CAP 14’)
8 PULL UPS
30 HANG POWER SNATCH 40/25
EV TIME DROP BB: 4 LAT BURPEES

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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??

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

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

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

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

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

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
