WOD OF THE WEEK 31.08.20 / 04.09.20

LUNEDI’ 31.08.20
CROSSFIT CLASS
10 min working on heavy complex
squat clean + hang squat clean + jerk
Then:
21-15-9*
Hang squat clean(50-35 kg)
Burpee lateral otb
Push jerk
*cap 15

ENDURANCE CLASS
5 round of 50″ on – 10″ off
DB Burpee Deadlifts
Mountain Climb
Push Ups
Jumping lunges
Broad Jump to High Knees
Run
rest 1 min each round

MARTEDI’ 01.09.20
CROSSFIT CLASS
A)1 min max hspu/pike/push up
1 min rest
EMOM 8 of 50% of A
Rest 2
B)1 min max pull up
1 min rest
EMOM 8 of 50% of B
Rest 2
C)1 min max burpees
1 min rest
EMOM 8 of 50% of C

ON RAMP CLASS
“Press day”

MERCOLEDI’ 02.09.20
CROSSFIT CLASS
On the 00 in 5 min window
Buy in 50/35 cal
Time remaining amrap:
12 deadlift 85/60 kg)
8 box jump over (60/50 cm)
Rest 3
On the 08 in 5 min window
Buy in 35/25 cal
Time remaining amrap:
8 deadlift (100/70 kg)
8 box jump over (60/50 cm)
Rest 3
On the 16 in 5 min window
Buy in 20/15 cal
Time remaining amrap:
4 deadlift (120/80 kg)
8 box jump over (60/50 cm)
Finisher 5 min mountain climbs/plank *
*emom 10 vups/sit ups

ENDURANCE CLASS
For time
150-100-50
Burpees
Squat
*Scaled Down Up or 100-75-50
**cap 40 min

GIOVEDI’ 03.09.20
CROSSFIT CLASS
For as many reps as possible:
5 rds:
30” max push up 30” rest
30” max jumping lunges 30” rest
30 “ max bar mu-c2b 30” rest
30” max jumping squat 30” rest
30” max abmat sit ups 30” rest
30” max russian swing(32/24 kg) 30” rest

ON RAMP CLASS
“Deadlift day”

VENERDI’ 04.09.20
CROSSFIT CLASS
10 min working on complex
Power snatch+hang squat snatch+ohs
Then:
30 squat snatch (50/35 kg)
60 wb (9/6 kg)
90 du-1min under +10 knee tucks