GYMNASTIC CLASS 28.02.2017

SKILL
- Pull ups
- Ring Pull

Gymnastics Prep 5 Rounds:
- 2 Muscle Up Transition
- 3 False grip Ring Pull

A: 3 Muscle Ups AFAP (fast) 21 Complete

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CROSSFIT CLASS 27.02.2017

17.1 

- 10 Snatches
- 15 Burpees Box Jump over
- 20 Snatches
- 15 Burpees Box Jump Over
- 30 Snatches
- 15 Burpees Box Jump Over
- 40 Snatches
- 15 Burpees Box jump Over
- 50 Snatches
- 15 Burpees Box Jump Over

FOR TIME

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CROSSFIT CLASS 24.2.2017

7 Rounds
- 15 Pull Ups
- 15 Power Cleans
- 15 Burpees

(EASY)

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WEIGHTLIFTING CLASS 23.2.2017

- Clean and jerk: 2, 2, 1, 1, 1, 1, 1,
- Back squat: 3, 2, 1, 1, 1, 1, 1
- Clean tempo pulls: 50 Total (negative)
- Sit ups with plate behind head: 50

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CROSSFIT CLASS 22.2.2017 

Find 1RM
Pwr Clean + hang squat clean + Split Jerk

PART B
4rnds of:
- 50x double-under (150 single-under)
- 30x o/h plate lunge
- 10x Push Press

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GYMNASTIC CLASS 21.2.2017

Gymnastics Prep: 
- 100' Bear Crawl
- 100' Crab Walk
- 100' Hopping bear crawl
- 100' Crab Walk

A: EMOM x5 20' HS Walk (regression)
    EMOMx5 6 Strict HSPU (regression)

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CROSSFIT CLASS 20.02.2017

TEAM WOD
10' Find (5' standard)
3 RM STOH

Rest 3'

AMRAP 15' (9' standard)
3-6-9-12-15...
- HKR
- American Swing (24-16)
- Burpess Box Jump Over (any style) 24-20

(I competitor dovranno attenersi necessariamente agli standard di peso e di altezza)

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CROSSFIT CLASS 17.2.2017

FRANK (variation)
Three rounds of:

• 25 Pull-ups
• 100 Squats
• 35 situps

For time

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OPEN GYM 16.02.2017: WEIGHTLIFTING

SKILL WORK
- Snatch: 3, 2, 1, 1, 1, 1, 1
- Clean pulls + Clean: 3, 2, 1, 1, 1, 1, 1
- Snatch pulls: 3, 3, 3, 3,
- Toes to bar: 25
- Back extension: 3 x 5 reps (pause at the top)

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WOD 15.2.2017

A - Warm-up And Mobility,

B - Workout Of The Day.
EMOM As Long As you Can Of : (Esaurimento. 15 min. minimo)
- Min 1 => 5 Burpees + 1 Front squat
- Min 2 => 5 Burpees + 2 Front squat
- Min 3 => 5 Burpees + 3 Front squat

C - The Core
3 Sets Of:
- 20 V-sit.-Ups
- 20 Tuck Crunch
- 20 Flutterkicks

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OPEN GYM 14.2.2017: GYMNASTIC 

SKILL: Strict Tempo inverted Pull up

CORE:
8x8 passaggi plank sui gomiti - superman hollow

GYM STRENGTH:
Negative Push ups Tempo 10"

TC 5'

GYM CONDITIONING:
6 rounds
- 10 burpees box jump
- 0:20 pull up hold

MOBILITY
Trazione spalla con bacchetta
6:00

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CROSSFIT CLASS 13.2.2017

PART A: FRAN
21 - 15 - 9
Thrusters & Pull Ups

PART B (Class): Emom 14'
- ODD 8 PJ/PP
- EVEN 12 Burpees

PART B (Competitor)
SKILL POWERBALL

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CROSSFIT CLASS 10.02.2017

PART A
for time
3 set
- Complex: 3x 2Ctb-3Ttb-4Pull up + 40 Sit up
t.c. 3' each round 

PART B
6 rnd
- 16 Lunges
- 8 Thrusters
- 16 sw
t.c. 12'

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CROSSFIT CLASS 9.2.2017

Normal Class: OPEN GYM 19,30-21,30

- Skill
- Mobility
- Work
- Wod

Competitor Class: 19,20-21,30

Skill Work: ROW

WOD for Time
- 500 mt Row
- 40 BS 40M/30W
- 30 Sit Ups
- 20 Push Ups HR
- 10 Pull ups

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CROSSFIT CLASS 8.02.2017

10' amrap
10 side kb lunge front rack
10 pull up
10 hspu

2' rest

8' amrap
8 side kb oh lunge
8 c2b
8 deficit hspu

2' rest

6' amrap
3' burpees
3' handstand hold

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GYMNASTIC CLASS 7.02.2017

A: Every 2:00 for 10:00
1) 20 Butterfly (Regression)
2) 20 C2B
3) 15 Bar MU (Regression)
4) 10 C2B
5) 5 Bar MU (Regression)

Rest 3:00

Team A
EMOMx10 or Failure Increasing Strict TTB 1-2-3-4-5-6 (K2C)+ 6 Burpees

Team B

EMOMx10 or failure Increasing Candlestick 1-2-3-4-5-6 + 6 Burpees

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CROSSFIT CLASS 03.01.2017

COMPETITOR
SKILL WORK
- Row
- Back Squat
- Sit Ups
- Push Ups HR
- Pull Ups (Jumping)

CLASS
GYMNASTIC SKILL WORK
- Ring Dips 5 x 5
- L-Sit 5 x max hold

STRENGTH
Shoulder Press (6 x 4 @50% Rest 1 min.)

WOD
For Time:
400 SU
10 Push Press (no standard)
20 Hang Power Clean (no standard)
30 Reverse Lunges 1 x KB
40 Pull Ups
50 Box Jump Over
400 SU

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CROSSFIT CLASS 01.02.2017

Gymnastics
- Ring Dips (5 x 5 )
- L-Sit (5 x Max hold)

METCON 
For Time: 25/20/15

- Thrusters 40/30
- Sit Ups
- DU

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WEIGHTLIFTING PROGRAM 02.02.2017

WARM UP
- Clean with 30-40 kg 4 sets x 3 reps all from floor
- Clean deadlifts: 5 sets x 3 reps Tempo
- Back extensions: 3 x 5 pause at top for 1 second.

SKILL WORK
- Back Squat + Snatch Press
- Front Squat + Push Press
- Squat Clean
- Snatch + Ohs

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CROSSFIT CLASS 01.02.2017

"The Origins"

For rime
- 500 mt Row
- 40 back squat (m 40/w 30)
- 30 sit ups
- 20 push ups HR
- 10 pull ups (jumping)

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