CROSSFIT

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MONDAY

STRENGTH
5 sets
6-8 Strict Chest to Bar
10 Db Strict Press
*rest 2 min entre sets

METCON
EMOM 15 min
1- 20/12 C2b
2- 15/12 Cal Row
3- 20/12 Db Push Press
4- 15/12 Cal Bike
5- Rest

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TUESDAY

STRENGTH
Every 2 min x 5
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch

METCON
90 Seg On 60 Off x 6
12 Burpee over bar + Max Hang Power Snatch 50/35

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WEDNESDAY

STRENGTH
Front Squat
4 x 3
*2 seg en la bottom position
*rest 2:30 min

METCON
2 Rounds For Time – T2
50 Cal row
40 T2b
30 Front Squat 60/40

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THURSDAY

STRENGTH
4 Sets
12 Floor Press
20 hollow Rocks
*rest 90 seg

METCON
EMOM 18 min (40on 20off)
1- MAX Db Deadlift
2- MAX Cal
3- MAX DU/SU
4- MAX Cal
5- MAX Dball Clean
6- rest

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FRIDAY

STRENGTH
Every 90seg x 7
1 Power Clean + 2 Hang Power Clean

METCON
AMRAP 15 min
5 Deadlift 70/45
10 Wall Ball
5 Hang Power Clean 70/45
10 Wall Ball

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SATURDAY

For Time- T2
2 a 10
Wall Walks
*12 Synchro Db Snatch after each round

Rest 2 min

5 Rounds
30 Cal Row
30 Push Ups
*20 Synchro Air Squat after each round

Rest 2 min

2 a 10
Bar Muscle Up
*12 Synchro Db Snatch after each round

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GPP

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MONDAY

STRENGTH
4 Sets
6/6 3 Point Db Row
15 Plate Good Morning
*rest 90 seg
+
3 Sets
12 Crush Grip Curl
10/10 Single Leg Glute Bridge (Bodyweight)

METCON
5 Rounds For Time
15 Down Up
12 Plate G2O 20/15
9 Cal Erg

Tc:15min

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TUESDAY

STRENGTH
4 Sets
10 Incline Db Bench Press
12 Heel Elevated Goblet Narrow Squat 20×1
*rest 90 seg
+
3 Sets
6 Cal Ski Tricep extension

METCON
AMRAP 15 min
2-4-6-8-10…
Push Ups
Goblet Squat
Sit Ups

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WEDNESDAY

STRENGTH
Trap Bar Deadlift (Cluster)
4 x 2.2
1 x Max. 70/80%
*rest 2/3 min

METCON
9 min Emom
Min 1: 16/12 Cal
Min 2: 12 Slam Ball
Min 3: rest

9 min Emom
Min 1: 16/12 Cal
Min 2: 16 Hang Db Snatch
Min 3: rest

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THURSDAY

STRENGTH
3/4 Sets
8/8 Kb Suitcase Deficit Split Squat
12 Weighted Crunch
*Rest 90 Seg

METCON
For Time – T2
40 Burpees
50 Kb Sumo Deadlift High Pull
60 Cal Ski
70 Dual Kb Suitcase Reverse Lunge

Tc:18 min

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FRIDAY

STRENGTH
4 Sets
6-8 Pull Ups
12/15 Bench Dips
*rest 90 seg
+
3 Sets
12 Db Curl & Press

METCON
Every 2 min x 8
a)
12 Cal erg
12 Push Press (2 x 22,5/15)
b)
6 Shuttle Run
6 Dball Clean

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METCON CLUB

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MONDAY

METCON
AMRAP 45 min – T2
60 Cal Row/Ski
120 Air Squat
60 Cal Bike
100 Sit Ups
600m run
80 Push Ups

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TUESDAY

METCON
Every 4 min x 10
a)
22 Cal Ski
22 Wall Ball

b)
22 Cal Row
22 Kb Sumo Deadlift High Pull

*alterna los bloques, debe sobrarte mínimo entre 45 y 60 segundos para descansar

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WEDNESDAY

STRENGTH
4 Sets
8/8 Db Bent Over Row
40m Kb Farmer Carry
*90 seg Rest

METCON
AMRAP 14 min
500/400m Row/ski
20 Goblet Reverse Lunge
10 Burpee Box Jump over

rest 2 min

AMRAP 14 min
500/400m Bike
20 Down Up
10 Dball Clean

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THURSDAY

METCON
EMOM 36 min
1- 12 Cal erg
2- 12 Slam Ball
3- 12 Cal erg
4- 12 Strict Press
5- 12 Cal erg
6- 12 Weighted Crunch

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FRIDAY

STRENGTH
4 Sets
12 Dball Squats
15 Medball Russian Twist
*90 seg rest

METCON
AMRAP 30 min – T2
300m Run (One each round)
20 Db Step over
30 Cal Ski/Row/bike
20 Db Hang C&J

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SATURDAY

METCON
AMRAP 40 min – T2
a)
Max Cal erg
b)
1 Round
4 Burpees
6 American Swing
8 Push Ups
10 Sit Ups
12 Air Squat

*cambian cuando atleta b) termina la ronda