WOD OF THE WEEK 14.09.20 / 19.09.20

LUNEDI’ 14.09.20

–CROSSFIT CLASS
Every 90”*8 rds(@70%+)
Power snatch+Hang squat snatch+ohs
2 rds:*
20 wb(9/6 kg)
10 power snatch(50/35 kg)
20 wb
10 ohs
20 wb
10 hang squat snatch
*time cap 10 min

–ENDURANCE CLASS
EMOM2 40 alt
Run-Row
Devils Press
Air Squat
Rest

–STRENGTH&POWER CLASS
A. Deadlift with Reset and Mixed Grip
5 x 5 reps at 80 % of your 1RM deadlift.
*each round 3/5 Weighted Chin ups
B. Bench Press
Then 5 x 6 reps at 75% of your 1RM
every 3 min
*each round 5 Toes to bar strict +
10 Hanging Leg Raises

MARTEDI’ 15.09.20
–CROSSFIT CLASS
Emom 20 alt of:
-10 american swing(32/24 kg)+max pushup hr
-30 du+max pistol alt
-10 cal+max burpees
-Rest
5 Amrap plank pos*
*Start&emom 10 vups/sit ups

–ON RAMP CLASS
Deadlift Day

MERCOLEDI’ 16.09.20
–CROSSFIT CLASS
Team of 2
On a 3 min clock:
20 cal(cap2’)
15 c2b
Max db snatch (25/15kg)
5 rounds each!
If no partner rest 3’ between rounds

–ENDURANCE CLASS
10 rounds:
5-10-15 mt shuttle run
10 Push up
20 mt bear crawl
10 Down&Up over the plate
after round 2-4-6-8 200 mt run

GIOVEDI’ 17.09.20
–CROSSFIT CLASS
10 min working on heavy 3 cluster(clean&thruster)
Then:
4 rds:
10 hang power clean(70/50 kg)
7 thruster
7 back squat
20 sit ups

–STRENGTH&POWER CLASS
A. Back Squat
5×5 75% every 3 min
*each round 10+10 DB Row
B. Strict Press
Then 5 x 6 reps at 75% of your 1RM
every 3 min
6/8 Romanian Deadlift 50% 1RM Deadlift

VENERDI’ 18.09.20
–CROSSFIT CLASS
Amrap 8
2-4-6-8….Etc
Hspu/pike/push up
Box jump over (60/50cm)
Rest 2
Amrap 8
4-8-12-16….etc
T2b/knee raise
Db hang power clean & jerk alt(25/15 kg)
Rest 2
Double tabata alternating:
Down& up
Hollow hold

SABATO 19.09.20

–CROSSFIT CLASS
Emom 10 alt
6 deadlift *75/85%1 rm
30” handstand walk/taps/hold
Then:
Amrap3*4 rds with 90” rest of:
15/12 cal
12 deadlift (bw)
Max prisoner walking lunges

–ON RAMP CLASS
“Squat day”