WOD OF THE WEEK 07.09.20 / 12.09.20

LUNEDI’ 07.09.20

–CROSSFIT CLASS
“The chief”*
5*3 min amrap in 19 minutes
Amrap in 3 minutes:
3 power clean(60/43 kg)
6 push up
9 air squat
Then rest 1 minute
*start where you left off at the end of previous cycle
Finisher double tabata (8 min) alt of
Squat to candle
Hollow hold

–ENDURANCE CLASS
10 Round of 500/400 mt Row (Run)
*every round 20 Air Squat
Finisher 4 x 60″ Plank

–STRENGTH&POWER CLASS
A. Back Squat
5×6 70% every 3 min
*each round 8+8 DB Row
B. Push Press (floor) 3″ in OH
Then 5 x 8 reps at 65% of your 1RM
every 3 min
*each round 12 Barbell roll outs

MARTEDI’ 08.09.20
–CROSSFIT CLASS
Team of 2
“ you go i go”
12 rds:
24 du-24 under
8 db snatch alt(25/15 kg)
Into
12 rds:
12 wb (9/6 kg)
4 devil press alt(25/15 kg)
Into 1 mile run together

–ON RAMP CLASS
Squat Day

MERCOLEDI’ 09.09.20
–CROSSFIT CLASS
10 min working on heavy:
2 power clean+2 front squat+1 jerk
Then:
Amrap 10
3 thruster(60/43 kg)
6 burpees lateral otb
9 deadlift

–ENDURANCE CLASS
Death by EMOM
1 Shuttle run + 1 Down&Up
1 Shuttle run + 2 Down&Up
1 Shuttle run + 3 Down&Up
..etc
Shuttle run 10 mt + 10 mt
If you make it to 20 minutes the workout
change to one round every 2 minutes
Finisher x 4 round of:
30″ Mountain climb 30″ rest
30″ Hollow 30″ rest

GIOVEDI’ 10.09.20
–CROSSFIT CLASS
Emom 30 alt (40” on 20” off)
Calories
Pull up strict-ring row
Pistol squat alt-single leg squat
Handstand push up-Pike push up-push up
Box jump over(60/50 cm)
Rest

–STRENGTH&POWER CLASS
A. Deadlift with Reset and Mixed Grip
5 x 5 reps at 75% of your 1RM deadlift.
every 3 min
*each round 20 Hollow Rock
B. Bench Press
5×6 reps at 70% of your 1RM
every 3 min
*each round 5 pul up strict (30X1)

VENERDI’ 11.09.20
–CROSSFIT CLASS
3* amrap 5-rest 3
-50/35 cal(max 2:30)into amrap of
30 du+15 front squat (43/30 kg)
-40/30 cal (max 2:30)into amrap of
30 du+10 front squat (60/43 kg)
-30/25 cal (max 2:30)into amrap of
30 du+5 front squat(75/50 kg)
Finisher 100 ghd sit ups/abmat sit ups

SABATO 12.09.20

–CROSSFIT CLASS
For time:*
1 k run
30 burpee pull up
20 thruster(60/43 kg)
30 burpee box over
1 k run
*time cap 30

–ON RAMP CLASS
“Press day”