6.7.2018 DAY 4

WOD
RX – Masters level
“Kelly”
RX
For Time:
5 Rounds
400m Run
30 Box Jumps (60/50 cm)
30 Wall Balls (9/6 kg)
Level 2
For Time:
5 Rounds
400m Run
30 Box Jumps (50/40 cm)
30 Wall Balls (6/4 kg)
Level 1
For Time:
5 Rounds
300m Run
20 Box Jumps (50/40 cm)
20 Wall Balls (6/4 kg)
Target 1
Strength: "Kelly" 5 Rounds: Run 400m 20 Weighted Step Ups (24/20") (50/35#) 20 WallBalls (30/20#)
Fast: 20min. Goal: Sub 30min.
HAM
For Time: 50-40-30-20-10 GHD Sit-Up Strict Press (35/25 kg)
AUX
3 Rounds: 20 Banded Side Steps (right) 20 Banded Side Steps (left) 10 Back Extensions 10 Strict CTB Pull Ups then… 2 Rounds: :30sec. Couch Stretch (R/L) :30sec. Pidgeon Stretch (R/L) :30sec. Hamstring Stretch (R/L)

4.7.2018 DAY 3

WOD
3 Rounds: 7 Front Squats (93/65 kg) *From floor* 21 Burpee-2-Target
Lev 2 3 Rounds: 7 Front Squats (70/48 kg) *From floor* 18 Burpee-2-Target
Lev 1 3 Rounds: 7 Front Squats (52/35 kg) *From floor* 18 Burpee-2-Target
Masters
3 Rounds: 7 Front Squats (84/57 kg) *From Floor* 21 Burpee-2-Target
Target 1
Strength: 3 Rounds: 4 Front Squats (111/75 kg) 21 Burpee-2-Target
Target 2
Metcon: 3 Rounds: 7 Front Squats (93/65 kg) 21 Burpee over bar
Time Domain:
Elite – sub 5:00
Advanced – 5:00-6:00
Class – 6:00-8:00
HAM
5 Sets 10 unBroken Power Snatch Rest as needed Build up and then hold for last 3 sets — 5 Sets 5 Snatch Pulls (@105%)
AUX
OTM 18 Minutes: Min 1: 10 Bench Press (@Bodyweight) (masters @80% bodyweight) Min 2: 12 Push Ups Min 3: Max Double unders

3.7.2018 DAY 2

WOD
For Time: 100/70 Cal. Assault Bike 30 Deadlifts (84/57 kg)
Lev 2
For Time: 90/60 Cal. Assault Bike 30 Deadlifts (61/43 kg)
Lev 1
For Time: 80/50 Cal. Assault Bike 30 Deadlifts (43/30 kg)
Masters
For Time: 80/50 Cal. Assault Bike 30 Deadlifts (70/48 kg)
Target 1
Strength: For Time: 100/70 Cal. Assault Bike 20 Deadlifts (143/102 kg)
Target 2
Metcon: For Time: 100/70 Cal. Assault Bike 50 Deadlifts (61/43 kg)
Tips
Il WOD di oggi dovrebbe essere per il 75/80% di sforzo sulla AB,cercate di mantenere un determinato wattaggio sulla bike per tutte le calorie. Il peso dei DL dovrebbe essere sfidante ma dovreste essere in grado di fare almeno 10 reps quando siete stanchi con quel peso.
Enjoy 🙂
AUX
7 Sets: 1 muscle up + 5 Dips — 40m overhead Yoke carry – empty yoke *If no yoke, use a heavy barbell* (i.e. 1x bodyweight or 1,5xbodyweight) * Rest as needed between sets *Wear vest if you can do dips UB and strict
HAM
5 Sets 7 UnBroken Power Cleans — 4 Sets 6 UnBroken Power Cleans — 50 Back Squats (50% of best single)

2.7.2018 DAY 1

WOD
RX
For Time:
21-15-9
Sumo Deadlift High Pull (43/30 kg)
Pull-ups
Push Press (43/30 kg)
Level 2
For Time:
21-15-9
Sumo Deadlift High Pull (30/25 kg)
Pull-ups (15-12-6)
Push Press (30/25 kg)
Level 1
For Time:
21-15-9
Sumo Deadlift High Pull (20/15 kg)
Ring Rows
Push Press (20/15 kg)
Target 1
For Time: 21-15-9 Sumo Deadlift High Pull (61/43 kg) Pull-Ups Push-Press (61/43 kg)
Target 2
For Time: 21-15-9 Sumo Deadlift High Pull (43/30 kg) Strict Pull-Ups Push-Press (43/30 kg)
Masters
For Time: 21-15-9 Sumo Deadlift High Pull (35/25 kg) Pull-Ups Push-Press (35/25 kg)
Time Domain:
Elite – sub 5:00
Advanced – 5:00-7:00
Class – 7:00-10:00
AUX
5sets X 3reps Weighted Pull Up — 5sets X 5reps Single Arm Strict Press (DB)
HAM
4 Rounds: Run 400m 25 GHD Sit-Ups 25 Hip Extensions

30.6.2018 DAY 5

WOD
RX
5 Rounds 20 Thrusters (43/30 kg) 40 Fat/heavy rope double unders 20 GHD Sit Ups
Lev 2
5 Rounds 20 Thrusters (35/25 kg) 30 Fat/heavy rope double unders 15 GHD Sit Ups
Lev 1
5 Rounds 20 Thrusters (30/20 kg) 40 Double unders or :40 of attempts 20 Ab-Mat Sit Ups
Masters
5 Rounds 20 Thrusters (35/25 kg) 40 Fat/heavy rope double unders 20 GHD Sit Ups
Target 1
Strength: 5 Rounds
10 Thrusters (61/43 kg) 40 Fat/heavy rope double unders 20 GHD Sit Ups
Target 2
Mono: 5 Rounds 20 Thrusters (43/30 kg) 20 Cal Bike – on C2 (15 on Assault) 20 GHD Sit Ups
AUX
OTM X 12 Min 0 – 6: 2 Thrusters Min 7 – 12: 1 Thruster *Building each minute
HAM
Partner WOD: 10 Rounds Total: 2min. for each round 200m Run AMRAP wallballs with remaining time *Alternate athletes every round* *Score is total wallballs amongst the team* (9/6 kg)

29.6.2018 DAY 4

WOD
RX- Masters
"Filthy Fifty" For time: 50 Box jump (60/50 cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12 kg) Walking Lunge (50 steps) 50 Knees to elbows 50 Push press (20/15 kg) 50 Back extensions 50 Wall ball shots (9/6 kg) 50 Burpees 50 Double unders
Lev 2
"Filthy Fifty" For time: 40 Box jump (50/40 cm) 40 Jumping pull-ups 40 Kettlebell swings (12/8 kg) Walking Lunge (50 steps) 40 Knees to elbows 40 Push press (15/10 kg) 40 Back extensions 40 Wall ball shots (6/4 kg) 40 Burpees 40 Double unders
Lev 1
"Filthy Fifty" For time: 30 Box jump (50/40 cm) 30 Jumping pull-ups 30 Kettlebell swings (12/8 kg) Walking Lunge (50 steps) 30 Knees to elbows 30 Push press (15/10 kg) 30 Back extensions 30 Wall ball shots (6/4 kg) 30 Burpees 30 Double unders
Target 1
Strength: "Filthy Fifty" For time: 50 Box jump (60/50 cm) 50 Jumping pull-ups 40 Kettlebell swings (32/24 kg) Walking Lunge (50 steps) 50 Knees to elbows 50 Push press (43/30 kg) 50 Back extensions 50 Wall ball shots (12/9 kg) 50 Burpees 50 Double unders
Target 2
Gymnastic: "Filthy Fifty" For time: 50 Box jump (60/50 cm) 50 pull-ups 50 Kettlebell swings (16/12 kg) Walking Lunge (50 steps) 50 TTB 50 Push press (20/10 kg) 50 Back extensions 50 Wall ball shots (9/6 kg) 50 Burpees to a target 50 Double unders
Time Domain:
Elite– Sub 18:00
Advanced– 18:00-24:00
Class– 24:00-27:00
· Cap at 30 Mins
AUX
5 Rounds: 5 Deficit HSPU – something that you can do UB on the first round 10 DB Bent over Row (22,5/15 kg) HEAVY Sled push 40m
HAM
Wave Loading: 3 Sets 1 Snatch Pull 1 Full Snatch *Building in load — Start where you were at second set of previous complex 3 Sets 1 Snatch Pull 1 Full Snatch *Building in load — Start where you were at third set of previous complex
3 Sets 1 Snatch Pull 1 Full Snatch *Building in load

27.6.2018 DAY 3

WOD
RX – Masters
For Time: 21-18-15-12-9-6-3 Handstand Push Ups *5 Deadlift (60% of your 1rep) after each set of HSPU*
For Time: 10-8-6-4-2-2-2 Handstand Push Ups *5 Deadlift (50% of your 1rep) after each set of HSPU*
For Time: 21-18-15-12-9-6-3 Dumbbell Strict Press (Goal load is to be broken up 2/3 time in first sets) *5 Deadlift (50% of your 1rep) after each set of HSPU*
Target 1
Gymnastic: For Time: 21-18-15-12-9-6-3 Strict Handstand Push Ups *5 Deadlift (60% of your 1rep) after each set of HSPU*
Target 2
Strength: For Time: 21-18-15-12-9-6-3 Handstand Push Ups *3 Deadlift (75% of your 1rep) after each set of HSPU*
Tips: scegliete una scaling option che vi consenta di fare gli HSPu senza perdere troppo tempo al muro, dovete tornare ai deadlift appena possibile. Se avete gli HSPu ma non ne avete 84, scalate le rep per round.
Fast: 6min. Goal: Sub 10min.
HAM
15min. AMRAP: Row 300m 30 Air Squats 3 Rope Climbs (4.5 mt)
AUX
3 Rounds 15 Reverse Hypers or Hug the twinkies 15 Hip Extensions 10 Strict toe to bar

26.6.2018 DAY 2

WOD
RX – Masters
"Heavy Helen" 3 Rounds: Run 400m 21 KettleBell Swings (32/24 kg) 12 CTB Pull-Ups
Lev 2
"Helen" 3 Rounds: Run 400m 21 KettleBell Swings (24/16 kg) 12 Pull-Ups
Lev 1
"Helen" 3 Rounds: Run 400m 21 KettleBell Swings (20/12 kg) 12 Jumping Pull-Ups
Target Metcon: For Time: Run 1200m 63 KettleBell Swings (24/16 kg) 36 Pull-Ups Run 800m 42 KettleBell Swings (24/16 kg) 24 Pull-Ups Run 400m 21 KettleBell Swings (24/16 kg) 12 Pull-Ups
Tips and goals
Heavy Helen today:An che se oggi l’Helen è nella sua versione pesante i kb dovrebbero essere fatti il più possible unbroken, i chest t spezzateli quanto è necessarioma dovreste completare le res entro il minuto. La corsa è drove fate il vostro score.
Fast: 8min.Goal: 12min.
HAM
Back Squat: 12reps @ 60% 10reps @ 65% 8reps @ 70% 6reps @ 75% 4reps @ 80%
AUX
For Quality: 3 Rounds: :30sec L-Sit :30sec right arm plank (On ring) :30sec left arm plank (On ring) 10 Strict Toe-2-Bar — 10-9-8-7-6-5 Strcit Pull Up Push Ups

25.6.2018 DAY 1

WOD
RX
4 Rounds: 2min. Max Cals. On Assault Bike then… 2min. AMRAP: 2 Squat Clean (84/57 kg) 4 Burpee Over Bar
Lev 2-Masters
4 Rounds: 2min. Max Cals. On Assault Bike then… 2min. AMRAP: 2 Squat Clean (61/43 kg) 3 Burpee Over Bar
Lev 1
4 Rounds: 2min. Max Cals. On Assault Bike then… 2min. AMRAP: 2 Squat Clean (43/30 kg) 4 Burpees
Target 1
Strength: 4 Rounds: 2min. Max Cals. On Assault Bike then… 2min. AMRAP: 1 Squat Clean (102/70 kg) 4 Burpee Over Bar
Target 2
Mono: 4 Rounds: 2min. Max Cals. On Ski Erg then… 2min. AMRAP: 2 Squat Clean (84/57 kg) 4 Burpee Over Bar
AUX
For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 15 kg DB Women: 10 kg DB *CrossFit.com
HAM
Clean Complex: 7 Sets at working load (~80%+) Power Clean Squat Clean Hang Squat Clean Push Jerk

23.6.2018 DAY 5

"Severin"
RX – masters For Time: 50 Strict Pull-ups 100 Hand Release Push Ups Run 5K
Lev 2
"Severin" For Time: 5min. AMRAP Strict Pull-ups 75 Hand Release Push Ups Run 5K
Lev 1
"Severin" For Time: 50 Ring Rows 50 Hand Release Push Ups Run 1 Mile
AUX
3 Rounds: 10 T-Raises 10 Y-Raises 15 Banded Side Steps (Right) 15 Banded Side Steps (Left) :30sec. Couch Strech (R/L)
then…
Mobility: Quads, IT Bands, and Calves
HAM
For Time: 21-15-9 Calorie Assault Bike Overhead Squat (70/48 kg)
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