WORKOUT OF THE WEEK 06.07.20 / 11.07.20

—LUNEDI’ 06.07.20

–CROSSFIT CLASS
Team of 2
8 k row/ski /16 k bike (10 miles) total*
*must switch every 400 mt
**when switching out the working partner must do 10 burpees
Time cap 35 min

–ENDURANCE OUTDOOR CLASS
Run 15×45 sec
moderate pace
15 sec rest
rest 5 min
Burpees 15×45 sec
moderate pace
15 sec rest

—MARTEDI’ 07.07.20

-CROSSFIT CLASS
Every 90” for 8 rds
2 hang squat clean&jerk (start@70%of 1rm)
Build up
*scaled is Emom 10
Then:
3 rds
50 air squat
10 power clean & jerk (60/43 kg)

–ON RAMP CLASS OUTDOOR:
SQUAT DAY
Main Movements
Air Squat
Front Squat
Overhead Squat

—MERCOLEDI’ 08.07.20

–CROSSFIT CLASS
Amrap 10
10 cal
15 hr push up
Rest 2
Amrap 10
15 toes to bar
10 db snatch alt (22,5/15 kg)

–ENDURANCE OUTDOOR CLASS
5 Sets of
200 mt fast
400 mt easy recovery jog
30 American Swing
rest 2 min

—GIOVEDI’ 09.07.20

–CROSSFIT CLASS
Emom 10 alt
7 deadlift @ 70/80%of 1rm
40” plank
Then 5 rds of 2 min work-1 min rest
75 du-75 under +10 kt
Max sdhp (50/35 kg)

–ON RAMP CLASS OUTDOOR:
PRESS DAY
Main Movements
Strict Press
Push Press
Push Jerk

—VENERDI’ 10.07.20

–CROSSFIT CLASS
Emom 20 alt
5/7 bar mu-10/15 c2b-30” jumping pull up
20 goblet squat(32/24 kg)
5/7 deficit hspu-10/15 hspu-30” pike push up
20 american swing

Finisher 5 min max abmat sit ups

—SABATO 11.07.20

–CROSSFIT CLASS
10 min working on heavy
Snatch pull+hang squat snatch+ohs
Then:
15-12-9
Power snatch(50/35 kg)
Box jump over
Into
15-12-9
Ohs (50/35 kg)
Burpees over bar