WOD OF THE WEEK – 05.10.20 / 10.10.20

LUNEDI’ 05.10.20

–CROSSFIT CLASS
Amrap 7
Air squat*
Start&emom 10 hspu/pike/press
Rest 3
Amrap 7
Box jump over
Start & emom 10 american swing(32/24 kg)
Rest 3
Amrap 7
Du
Start&emom 10 dB snatch alt(25/15kg)

–ENDURANCE CLASS
AMRAP 6
200 mt Run (250 mt Row/SkErg – 500mt Bike)
16 Plank Army Crawlers
8 Elbow to Tall Plank
rest 60″
AMRAP 6
200 mt Run (250 mt Row/SkErg – 500mt Bike)
15 sec Star Side Plank L
15 sec Star Side Plank R
rest 60″
AMRAP 6
200 mt Run (250 mt Row/SkErg – 500mt Bike)
10 Low Switch Cossack Squat
rest 2 min x 2

–STRENGTH&POWER CLASS
Find 1 RM Back Squat
5 rep at 70%
5 rep 80%
2 rep 85%
2 rep 90%
1 rep 100%
rest for 3 min every sets
Find 1 RM Bench Press
5 rep at 70%
5 rep 80%
2 rep 85%
2 rep 90%
1 rep 100%
rest for 3 min every sets
Finisher: Amrap 5 T2B Strict
every stop 20 upright plate rows 15/10 kg

MARTEDI’ 06.10.20

–CROSSFIT CLASS
A)8 min on H3 front squat
B)8 min on H3 power clean
Then:
10-1
Burpee
Wb(9/6 kg)

–ON RAMP CLASS
“Deadlift Day”

MERCOLEDI’ 07.10.20

–CROSSFIT CLASS
30 EMOM alt(40” in 20” off)
Pull up strict-scaled kipping/jumping
Medball clean(9/6 kg)
Box step up alt w/medball
V_ups-knee tucks
Jumping lunges

–ENDURANCE CLASS
A) EMOM 12
35 sec Run (Row/SkiErg/Bike)
25 sec Walk
rest 2 min
B) EMOM 12 alt (40″on-20″off)
1° Turkish Get up alt
2° Burpees
rest 2 min
C) EMOM 12
40 sec Run (Row/SkiErg/Bike)
20 sec Walk

GIOVEDI’ 08.10.20

–CROSSFIT CLASS
10 min working on heavy complex:
Power snatch+hang squat snatch+squat snatch(tng)
Then:
10 min window:
1250 mt row/skierg-2500 mt bike(cap 5)
100 du-1 min under+20 tucks
Max power snatch (50/35kg)

–STRENGTH&POWER CLASS
Find 1 RM Deadlift
5 rep at 70%
5 rep 80%
2 rep 85%
2 rep 90%
1 rep 100%
rest for 3 min every sets
Find 1 RM Strict Press
5 rep at 70%
5 rep 80%
2 rep 85%
2 rep 90%
1 rep 100%
rest for 3 min every sets
Finisher: Accumulate 5 minutes Bar L_Sit
every stop 15/20 DB Shrugs

VENERDI’ 09.10.20

–CROSSFIT CLASS
“Dt ladder”
20 min (5 rds increasing weight)*
Every 4 min complete 3 rds of:
12 deadlift (40/30-80/60kg)
9 hang power clean
6 shoulder to oh
*if you complete the 3 rds within the 4 min window increase the weight add another 4 min cap and immediately begin the next 3 rds
Finisher Tabata mountain climbs

–ON RAMP CLASS
“Squat day”

SABATO 10.10.20

–CROSSFIT CLASS
30 min max ditance row/bike/skierg *
*@ min 0 and min 20 “grace”
@ min 10 “isabel”
“Grace” is 30 clean & jerk (60/43 kg)
“Isabel” is 30 snatch (60/43 kg)