Crossfit Segrate

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

VENERDI 10/02/17
2017-02-10
MIDLINE
For Quality: 2 Rounds
7 K2E Strict
14 Abmat Sit Ups
7 K2E Strict
14 Tuck Crunch
7 K2E Strict
14 Alt Leg VUps
-rest 1′
WOD
AMRAP 16’
15 C2B/Pull Ups
15 Push Ups
50 KB SDHP@24/16 KG
100 DU or 200SU

sabato 11/02/2017
2017-02-11
3 person teams
20 min AMRAP
500 mt row
12 thrusters (60/40)
15 power cleans (60/40)
50 burpees

Lunedì 13 Febbraio
2017-02-13
WL
Squat Clean & Split Jerk– 1RM of The Day
WOD
10 Rounds of:
3 Squat Clean Thruster @60/40Kg
5 OTB Burpees
100mt Run

MARTEDI 14/02/17
2017-02-14
5 sets
STRICT PRESS – 6 REPS@CLIMBING
STRICT PULL UP – 7 REPS
WOD: AMRAP 7′
14 Cal Row
7 Deadlift @ 90/65Kg

MERCOLEDI 15/02/17
2017-02-15
Strength & Gymnastics
4 Sets of:
A1- 10 Good Morning
A2- Hand Stand Hold – 40”
WOD
“Helen”
3 Rounds of:
400mt Run
21KB Swing@24/16Kg
12 Pull Ups

GIOVEDI 16/02/17
2017-02-16
WOD
6 Rounds of:
30” Max Abmat Sit Ups
30” Rest
30” Max DB Burpees
30” Rest
30” Max DB Lunges@20/10
30” Rest
30” Max DB Hang Power Clean@20/10
30” Rest
30” Max DB Push Press@ 20/10
30” Rest

VENERDI 17/02/17
2017-02-17
Gymnastics
STRICT RING MUSCLE UPS
EMOM 10’: 1-3 reps
WOD
AMRAP 10’
Ladder Up 2,4,6,8..
– OHS @60/40Kg
– Box Jump
– Push Ups

SABATO 18/02/17
2017-02-18
TEAM WOD
All team must complete, switching every round:
AMRAP 8’
12 Wall Ball @9/6,
12 TTB
-rest 3’-
AMRAP 8’
8 Power Clean & Jerk@50/35Kg,
8 Power Snatch @50/35Kg
-rest 3’-
AMRAP 8’
200 mt Row,
20 Burpees,
20 DU or 40 SU
Cash Out: 100 Sit Up (each member)

LUNEDI 20/02/17
2017-02-20
Strength
EMOM 12’
Odd – Deadlift – 3 reps
even – weighted Chin Ups – 3-4 Reps
WOD
AMRAP 10’
15 OTB Burpees
12 SDHP @ 50/35Kg
9 C2B or Pull Up

MARTEDI 21/02/17
2017-02-21
Gymnastics
EMOM 12’
minute1- Handstand Shoulder Touches facing the wall – 10 Reps each side
minute2- One Leg V-Up – 10 each leg
minute3- Superman Hold- 30”
WOD
3 Rounds of:
200mt Run
25 Push Ups on DB @20/15Kg
25 DBs Hang Squat @20/15Kg

MERCOLEDI 22/02/17
2017-02-22
WL
6 rounds
Hang Power Snatch cycling : 4-5 reps
WOD
5 Intervals 2’ ON: 2’ OFF
25/20 Cal Row
Max Power Snatch @50/35 KG

GIOVEDI 23/02/17
2017-02-23
WOD
AMRAP 20’
7 Burpees
7 Thruster @45/30
7 KB Swing @32/24
14 Abmat Situp
21 Double Under
