Crossfit Segrate

venerdi 6/01/2017
2017-01-06
“Fight Gone Bad!”
Three rounds of:
1′ MIN Max Reps Wall-ball 20/14lbs
1′ MIN Max Reps Sumo deadlift high-pull @35/25 KG
1′ MIN Max Reps Box Jump
1′ MIN Max Reps Push-press @35/25KG
1′ MIN Max Cal Row
1′ MIN REST BETWEEN ROUNDS

Sabato 6/01/2017
2017-01-07
Lumberjack 20
For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m

LUNEDI 9/01/2017
2017-01-09
BARBELL STRENGTH
10’ EMOM of:
odd – 5 /7 Power Clean@climbing weight
even – 5 /7 Thruster@climbing weight
WOD
4 Intervals 2’ON, 2’ OFF
25/20 Cal Row
ME DB Thruster @20/10Kg

MARTEDI 10/01/17
2017-01-10
Gymnastics Strength
EMOM 12″
odd: 4-6 strict pull up
even: 4-6 strict ring dip/push up
** For advanced 10-12′ EMOM: 2-3 Strict Ring Muscle UP
WOD
3 Rounds of:
400mt Run
15 Power Snatch@50/35Kg

MERCOLEDI 11/01/17
2017-01-11
WL
Push Jerk + Split Jerk –
-EMOM 10′ – 1 + 1 Reps @ climbing weight every 2 sets
WOD
AMRAP 12’
10 TTB/K2C
10 Clean&Press @50/35Kg
10 Burpees

GIOVEDI 12/01/17
2017-01-12
WOD
TEAM WOD of 2
Cash In: 100 Cal Row
100 MedBall Clean @9/6 Kg
80 Tuck Crunch
60 Box Jump
40 OHS @ empty BB EACH Member
20 Handstands Push UP EACH MEMEBR!

Venerdì 13 Gennaio
2017-01-13
EMOM 12′
Min 1 – 6-8 Strict TTB
Min 2 – 20″ parallette pass Through
Min 3 – 20” Superman Hold
WOD
7 Rounds of:
5 Thruster @ 60/40 Kg
7 OTB burpees

Sabato 14 Gennaio
2017-01-14
Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.

Lunedì 16 Gennaio
2017-01-16
Strength
Back Squat – 2RM of the day
WOD
4 Rounds for Time:
21 Back Squat from the ground @ 40/25 Kg
15 Pull Up (10 for woman)
9 OTB Burpees

MARTEDI 17/01/17
2017-01-17
EMOM 12′
MIN 1: 3-4 Power Clean@ 65-70% 1 RM Push Jerk
MIN2: 3-4 Push Jerk @ 65-70% 1 RM Push Jerk
WOD
For Time:
30-20-10 Cal Row
10-20-30 Alt Arm DB Snatch@ 25/15 Kg

Mercoledì 18 Gennaio
2017-01-18
WL
Power Snatch + Hang Power Snatch– 1RM of The Day
WOD
AMRAP 14’
7 Power Snatch @ 60/35 Kg
200mt Run
7 OHS @ 60/35 Kg
200mt Run

GIOVEDI 19 GENNAIO
2017-01-19
Amrap 7′ tough Cindy
5 strict pull ups
10 hspu
15 pistols squat
Rest 2′

Amrap 7′ double Cindy
10 pull-ups
20 push ups
30 air squat
Rest 2′

Amrap 7′ fast Cindy
3 pull ups
5 push ups
10 air squat

VENERDI 20/01/17
2017-01-20
Gymnastics
EMOM 12’
MIN 1: 20″ ring hold
MIN2: 10 Kipping + Ring Support
MIN3: 3/6 Kipping HSPU
WOD
AMRAP 8’
Ladder Up 2,4,6,8..
Power Clean @60/40Kg
K2E
Box Jump Overs

SABATO 21/01/2017
2017-01-21
HERO WOD:
“Tiff”

Lunedì 23 Gennaio
2017-01-23
Strength
EMOM 16’
Odd – Deadlift – 5 reps
even – HS Hold facing the wall – 20”
WOD
“Dead Fran” 21-18-15-12-9 Reps of:
SDHP @ 50/35Kg
Wall Ball@9/6Kg

Martedì 24 Gennaio
2017-01-24
5 sets fo:
A1- Strict Ring Dip – 5-7 reps
A2- 1-Arm DB Row- 5-7 reps each arm @climbing
WOD
AMRAP 12′
5 C2B Pull up
7 DB Hang Clean & Press@20/10Kg
9 DB Burpees

Mercoledì 25 Gennaio
2017-01-25
EMOM 12’
Odd- Power Snatch Cycling- 5-6 reps cycling
Even- Push Press Cycling – 5-6 reps cycling
WOD
4 Intervals 1’30” ON: 1’30” OFF
250 mt row
ME OHS @ 55/40Kg

Giovedì 26 Gennaio
2017-01-26 08:00 - 17:00 (Europe/Rome)
WOD
AMRAP 30’
25 Front Rack Lunges@40/25KG
25 Abmat Sit Ups
25 DU or 50 SU
25 Front Rack Lunges@40/25KG
25 American Swing@24/16
25 Air Squat

Venerdì 27 Gennaio
2017-01-27
Strength
4 Sets of:
Thruster from rack– 5 Reps @ climbing
Freestyle Fran
45 reps of each for time:
95-lb. thrusters
Pull-ups

Sabato 28 Gennaio
2017-01-28
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Lunedì 30 Gennaio
2017-01-30
Strength & Gymnastics
4 Sets of:
A1 – Front Squat– 3 Reps @ climbing
A2 – K2E Strict – 5 Rep
Wod:
6 rounds For time of:
12 wall ball@9/6kg
6 power clean@70/50kg

Martedì 31 Gennaio
2017-01-31
Gymnastics
EMOM 10’
Odd 5 Weighted Chin Up
Even Plank – 40”
WOD
AMRAP 12’
7 Hang Power Snatch @ 50/35 Kg
7 Over the Bar Burpees
7 Pull Up

Mercoledì 1 Febbraio
2017-02-01 08:00 - 17:00
WL
Split Jerk from rack 2-3 reps x 6 sets @climbing holding top pos of each rep 2”
WOD
4 Intervals 90”ON, 90” OFF
250/150mt Row
Interval1- Max KB Swing @32/24Kg
Interval2- Max Perfect push Up
Interval3- Max KB Swing @32/24Kg
Interval4- Max Perfect push Up

Giovedi 02/02/17
2017-02-02
WOD:

7 Rounds for reps of:
1Min: PW Sn @50/35 KG
1Min: OHS @50/35 KG
1Min: OTB Burpees
1 Min REST

Venerdi 03/02/2017
2017-02-03
Strength
4 Sets of:
A1-DL – 4 reps @75/80%1RM
A2- Strict Ring Dip- 5-7 reps
WOD
5 Rounds of:
12 DB Thruster @20/10Kg
9 K2E
7 Box Jump Overs

Sabato 4 Febbraio
2017-02-04
TEAM WOD of 2
Cash In: 100 Power Snatch @35/25Kg – switching every 10 Reps –
Switching as needed, complete :
2 Rounds of:
50 Front Rack Forward Lunges alt leg@35/25Kg
30 Burpees Pull Up
20 Push Press@@35/25Kg
Cash out: 1K Row – switching every 100mt

Lunedì 6 Febbraio
2017-02-06 08:00 - 17:00
Emom 12′
Min1: 5 FSQ from the ground
Min2: 7 strict pull up
Wod:
Complete as many rounds as possible in 10 minutes of:
50 double-unders/100 Su
60/40 kg. back squats, 10 reps

Martedì 7 Febbraio
2017-02-07
Skills: Kipping HSPU
10′ Emom: 2-6 reps
couple team wod: Amrap 15′
30 cal rower
20 deadlift @ 100/70kg
10 synchro over the bar burpees

MERCOLEDI 08/02/2017
2017-02-08
WL
Squat Snatch – 2RM of the Day- Drop from the top the 2nd lift
WOD
12′ Amrap
12 KB American Swing @24/16Kg
9 PW Snatch@50/30KG
6 OHS @50/30Kg

GIOVEDI 9/02/17
2017-02-09
STRENGTH
4* 6 Push Press
4* 40” Superman Hold
WOD
5 Rounds of:
9 Hang Power Clean @60/40Kg
9 Front Squat @60/40Kg
9 STOH @60/40Kg
