WOD OF THE WEEK – 19.10.20 / 24.10.20

LUNEDI’ 19.10.20

–CROSSFIT CLASS
Team of 2
From 0 to 15
“I go you go”
10 wb
10 db snatch alt (25/15kg)
From 16 to 30 (cap)
Partition as you like
100 cal
100 burpee box jump over(60/50 cm)

–ENDURANCE CLASS
4 round of:
500 mt Run moderate pace
10 Cossack Squat
10 Rotation Side Plank L
10 Cossack Squat
10 Rotation Side Plank R
200 mt Run Fast pace
rest 2 min
* Run = felpa e berretto

–STRENGTH&POWER CLASS
Deadlift
4×5 at 80 % of your 1RM DL
and 8/5 Dip Ring (weighted)
every 3 min
EMOM 5: 3 Power Snatch 70%
EMOM 5: 2 Power Snatch 80%
EMOM 5: 1 Power Snatch 90%

MARTEDI’ 20.10.20

–CROSSFIT CLASS
10 min working on H2 squat clean&jerk
10-1*
Hang squat clean(43/30 kg)
Front squat
Stoh
*cap 15

–ON RAMP CLASS
Squat Day”

MERCOLEDI’ 21.10.20

–CROSSFIT CLASS
10 EMOM alt :
15/10 hspu /pike/push press dB kb
50/q30 du-30” under
Rest 2
10 EMOM alt :
20/15 c2b
10 burpee to target
and
2*Tabata alternating :
vups/tucks/sit ups
Superman hold

–ENDURANCE CLASS
5 rounds of:
4 min ON – 1 min OFF
200 mt Run (20 Cal Row)
10 Burpees over the DB (Over Rower Burpees)
Max Jump squat
Finisher 3×15 Row Pike ups (3×30 Mountain Climb)
* Run = felpa e berretto

GIOVEDI’ 22.10.20

–CROSSFIT CLASS
10 min on H5 push press (ground)
Then :
Every 5 * 3 rds:
36/24 cal(cap 2)
18 db box step up(one db)
9 power clean(85/60 kg)

–STRENGTH&POWER CLASS
Back Squat
4×5 at 80 % of your 1RM BS
and 8 Supinated Barbell Row every 3 min
every 3 min
Strict Press
5×5 at 75 % of your 1RM SP
and 10 Lu Raises (Plate 10 kg)

VENERDI’ 23.10.20

–CROSSFIT CLASS
EMOM 20 alt:(30” on 30” off)
Bar mu-pull up strict-jumping
Jumping lunges
Hspu strict/pike push up/strict press
Jumping squat
Then:
6 min Amrap Medball clean & thruster (9/6 kg)tng*
*Every break 3 burpees

–ON RAMP CLASS
“Press day”

SABATO 24.10.20

–CROSSFIT CLASS
Every 90” * 8 rds (start@70%of snatch)
Power snatch+hang squat snatch+2 ohs
Then :
800 mt run(1 k row)
5 rds:
3 power snatch
6 ohs
9 reverse burpees
Into 800 mt run (1 k row)