''NEL MONDO NULLA DI GRANDE E' STATO FATTO SENZA PASSIONE''.

Great motivation CFCKB

WOD 29/4

WARM UP
Sally up&down MIDLINE COMPLETE


PART A
30' AMRAP
200SU
1 round of CINDY

PART B
FOR TIME
50 T2B

WOD 28/4

WEIGHTLIFTING PROGRAM

Warm up
Plank 4x60''-30'' rest

SKILLS
Deadlift-Snatch balance-Snatch


WOD
1. Snatch+snatch balance : 1+1 x 5 sets.

2. pwr snatch+ohs: 1+3×4 sets.

3. 3 position snatch deadlift: pause 2+2+2 seconds.  perform 3 sets.

4. 25 pull ups + 25 sit ups x 3 sets.

CFCKB

WOD 27/4

WARM UP
6 rounds of
- 1' P Clean max rep
rest 20"
- 1' Burpees max rep
rest 20"

Rounds in 20 min of:
- box jump, 30 reps
- push press, 20 reps
- 30 pull-ups ascend
Rounds completed

CFCKB

WOD 26/4

Warm up
5 rounds not for time
18 split jumps (salti sagittali)
12 knees raises
6 burpees

PART A
Every 2' for 12' (6 RND)
6 push presses @70%

PART B
Every 3' for 15'
20 wall ball
14 t2b
5 front squat

CFCKB

WOD 22/4

WARM UP & SKILL
5 RND 
- 20 DU
- 5 Burpees breakDance

MOBILITY

FOR TIME 
2 persons TEAM: touch and go 5+5
50 Military Press
50 MU's (support)
100 Wall Ball shots
50 Push Up
50 KT Snatch

CASH OUT
Tabata Core

CFCKB

WOD 21/4

Strength/Work Capacity: 5 rounds (30 minutes) – EMOM, complete:

-Minute 1 = 5x Power clean + max rep burpee over barbell
-Minute 2 = Rest
-Minute 3 = 20m prowler push + Max rep box jump
-Minute 4 = rest
-Minute 5 = 30m farmers carry  + max rep 1 arm KB deadlift
-Minute 6 = Rest

CF Ckb

WOD 20/4

Three rounds of:

• 75 Air Squats
• 25 handstand push-ups (variations for beginner)
• 25 L-pull-ups

For time

CFCKB

WOD 19/4

TEST GYMNASTIC FOR TIME 
Utilizzeremo il primo test come warm up
100 DU/250 SU
100 burpee
100 push up
100 air squat
50 pull up (variations strict-butterfly-kipping-small jump)
TIME CUP 15'

Rest 10'

ENDURANCE
Max rep burpee
Max rep push up
Max rep pull up
AHAP plank
Max rep squat

CFCKB

WOD 18/4

Warm Up: 5 RFT
- 100 Alternate SU
- 10 HR Push up

CONDITIONING: Five rounds

• 30 One Arm KT Clean Press
• 30 Burpees
• 30 AB Mat

For time

CFCKB

WOD 15/4

ITALIAN SHOWDOWN 2016

WOD 1: IN 3 MINUTES
A) For Time: 36 Wall ball shots
B) Remainig Time: Amrap TTB/Leg Raise

3' ON 1' OFF

WOD 2: IN 3 MINUTES
A) For Time: 24 Box Jump over
B) Remaining Time: Amrap DU

3' ON 1' OFF

WOD 3: IN 3 MINUTES
A) For Time 250 SU (15 cal Row)
B) Remaining Time: Shoulder to OH

WOD 4: FRAN
For Time, 21-15-9
- Thuster
- Pull up

(Standard Crossfit Games: Thruster NO Rack con partenza dalla parte inferiore di un Front S. fino al lockout completo sopra la testa con braccia, anche e ginocchia completamente estese. Cresta eliaca sotto le ginocchia. Pull up: parte inferiore con le braccia completamente estese e parte superiore con mento sopra la sbarra).

N.B. Variazioni Standard per Beginner e Advanced

CFCKB

WOD 14/4

Strength:
Hang squat Clean: 10 rounds, every 90 seconds, perform 3x high hang squat Clean.

Work Capacity: Complete 4 rounds for time of:
-10x Deadlift
-50 SU
-5x front squat (Taken from the ground-Da terra)
-50 SU

Conditioning: Every 5 minutes, complete 1200mt Run.

CFCKB

WOD 13/4

5x5 Push Press
5x25 Sit Ups

WOD
21-15-9
- Strict Chin Up
- KB Swing
- Push Ups HR
- Double Unders Unbroken
Time Cap: 15'

CFCKB 

WOD 12/4

3 RND
3 Explosive Wall Climb
100' KettleBell Overhead Carry

A: 10 MIN EMOM 

Add: 4 Barbell Lower Underhand Grip

Even: 4 Barbell Raise Underhand Grip

HSPU Variations
For Quality
A: 3:00 Hand Stand Hold
B: 7x2 Tempo HSPU 5-2-x-0

CFCKB

WOD 10/4

Emom 8'
4 front lunge
3 squat
2 burpees
1 push up

Metcon
Strenght
8 deficit push up 8' (otm)

Amrap 10'
Deadlift/pwr clean/front lunge 10 reps Each

Core
Hip swing/ v SIT up 15/15

CFCKB

WOD 8/4

Warm up: EMOM 6'

5 Air Squat, 5 Push up, 5 Crickets

AMRAP 25'

5 T2B strict

10 biceps barbell curl

15 Burpees

Cah out: Tabata Core

CFCKB

WOD 7/4

Strength:
1: Push jerk: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
*After each set, perform 2x rope climbs.

Work Capacity
-00:00-09:00: 100 SU, 50x thrusters, 30x pull ups
-10:00-18:00: 75 SU, 40x thrusters, 25x chest to bar pull ups
-20:00-27:00: 50 SU, 30x thrusters, 20x strict pull ups
-30:00-36:00: 25 SU, 20x thrusters, 15x bar muscle ups (Jump)

CFCKB

WOD 6/4

A - Burgener Warm-up

B - EMOM 10'
10 Front Squat
10 Muscle Clean

C - STRENGTH
Clean Deadlift @ 50% of Clean Tempo 30/30
5 reps X 5 sets

D - MIDLINE
75 sit-ups
50 Flutterkicks
35 Tuck crunch

CFCKB

WOD 5/4

Skill
- Muscle Up Progression
- Parallette HS hold

For Quality
A: 7x1 Muscle Up Negative 10count Down
B: 7x1 Pull Up Negative 10count Down
C: 7x1 Ring Dip Negative

Amrap 10'
KT French press


CFCKB

WOD 4/4

Emom 6'
1' ) burpees 5
2' ) squat pvc 10
3' ) horizontal knee to elbow 10

Time cap 35'
300 SU
50 push up
50 ab mat
50 Pull up
150 SU
25 push up
25 ab mat
25 Pull up
50 SU
Amrap Plate ground The overhead

CFCKB

WOD 1/4

Warm up
50 vertical jump with Burpees (Squatting in Bottom p.)

FOR TIME
10-8-6-4-2 OF
- Deficit push up side to side (Ball & Step)
- TTB
- Overhead Lunge Plate

Cash out
25 laps run

CFCKB