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CrossFit 6.0 Rozzano
Via Martiri Di Cefalonia N°42

Fizzonasco di Pieve Emanuele (Mi)
info@crossfit6-0rozzano.com

Tel:
Cell: 3356146549

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©CrossFit 6.0. Rozzano LK

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December 27, 2019

 Warm Up : Dynamics & Mobility

Wod:  TABATA

Jumping Lunge

Push Ups

Rest.2'

TABATA

Pull Ups

Push Press

 Rest.2'

TABATA

Box Jups

Sumo Deadlift High Pull 

Rest. 2'

TABATA

Burpees

Sit Ups

Rest.2'

TABATA 

KB swing

Wall Ball

December 23, 2019

December 20, 2019

Warm up: Dynamics &  Mobility

Skill: 15 minutes

Hero Wod: " DALLAS"

5 minutes of:

Burpees

Then 5 minutes of:

7 deadlift ( 70 -50 kg)

7 Box Jump ( 60-50 cm)

Then 5 minutes of:

Turkis get-ups ( 20-16 kg)

Then 5 minutes of:

Squat Snatch (35 -25 kg)

Push Ups

Then 5 minutes of:

Rowing ( calories)

December 19, 2019

Warm Up: (10mins)
3 rds:
5 Pull Ups
5 Push Ups
5 Air Squats
5 Cal. Row

Wod: For Time ( Time cap 40')

200 m Run

1 Round of Barbara

20 Pull Ups - 30 Push ups - 40 sit ups - 5o air squat

400 m run

2 Round of Mary

5 HandStand Push Ups - 10 Pistols -15 Pull ups

600 m Run

3 Round of Cindy

5 pull ups - 10 Push ups- 15 air squat

800 m run

December 18, 2019

Warm Up: 

500 meter row

30 m skip for distance

30 m skip for height

30 m  butt kicks

30 m  high knees

15 m spidermans

15 m duck walk

15 m  inchworm

500 meter row

Strenght: Complex 3 sets x 3 Push jerk + 1 split Jerk  @ 80% 1 Rm ( 10 mins)

Wod:

 AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts ( 100 -60 kg)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (110/70 kg)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (125/85 kg)

6 Lateral Barbell Burpees

December 17, 2019

Warm Up: 

2:00 Double-under practice

10 PVC OHS on Wall

60sec Ankle Stretch/side:

30 sec  Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Strenght: Front squat 

15 minutes to complete

2×4 rep  @ 75%

2×3 @ 85%

2×2 @ 90%

Wod: AMARAP 15'

1  Snatch (70 -40kg)

2 Overhead squat ( 70-40kg)

3 Clean & Jerk ( 70- 40 kg)

40 D.u

December 16, 2019

Warm Up: Dynamics & Mobility

Strenght: Power Clean

7 sets x 3 Reps @ 85% Rm1

Wod:  6 rounds For Time

12 Wall ball ( 9 - 6 kg)

9 Box Jump ( 60- 50 cm)

6 Power Clean ( 60 - 40 kg)

3 Bar M.u

December 13, 2019

Warm Up: Dynamics & Mobiliti ( 10 mins)

Skill: Thrusters (10 mis)

Time Cap 25'

December 12, 2019

Warm Up:

Dynamics & Mobility

Strength:

Snatch:

3-3-3 @ 70%

-2-2-2 @ 80%

1@ 90% 

Wod:

00:00- 07: 00

4 Rounds

7 Snatch

7 Burpees

AMRAP :07:00- 14:00

9 Snatch

9 Burpees

AMRAP :14:00 - 21:00

11 Snatch

11 Burpees

Rx : (50/ 30kg)

Sc: ( 30/ 20kg)

December 11, 2019

Warm Up: Dynamics & Mobility ( 10')

Strenght: 15' New Daily Max  Split Jerk

Wod : AMRAP 9'

3 Bar M.u. 

6 Groun To Overhead ( 60-40 kg)

9 Toes To bar

Rest. 3'

Wod: 21-15-9

Sumo Deadlift High Pull ( 60-40 kg)

Burpees Pull Ups

400 m run

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February 28, 2020

February 27, 2020