CROSSFIT

MONDAY

Volume Accumulation 12 min
20m Dual Kb Front Rack Carry AHAP
20 Single Arm Kb Rack Bench tucks
20 Seated Pike Leg Lifts
+
EMOM 12
M1: 300-400m Assault
M2: max Kb Clean @24/16*
M3: rest
*1 arm each round

—

TUESDAY

Every 2 min x 5
3 Split Jerk behind the neck
+
6 Rounds For Time
12 Pull Ups
18 Single arm Devil Press @22´5/15
18 DB Suitcase Lunges
tc.18

—

WEDNESDAY

Running Drills
+
Every 4 min x 4
40 DU o 1 min máximos /100 SU
200m MB run
30 MB Russian Twist
+
Cash Out

—

THURSDAY

Every 2 min x 5
3 Squat Clean @80%
+
AMRAP 8
2 jumps over a wall (2 box)
3 T2B
3 DL
3 T2B

—

FRIDAY

Skill
Ring Muscle Up, focus on Turnover
+
For Time
50 Muscle Snatch @40/25*
40 Box Jump Overs
30 Muscle Snatch

—

SATURDAY

STAY OUT AND USE YOUR FITNESS, OR NOT!

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GPP

MONDAY

12 min Volume Accumulation
6 Dual DB romanian DL
12 DB Hip Thrust
12 Hollow Rocks
+
Accessory
+
EMOM 12 min
40 sec Work 20 sec Rest
M1: Max DU
M2: DB Hang Power Clean alt.

—

TUESDAY

Every 2 min x 5
3 KB Strict Press
5 KB Push Jerk
+
Accessory

+
6 Rounds for Time
15 Burpees
18 Kb Lunges
12 Tuck Sit Ups
tc.15

—

WEDNESDAY

Every 3 min x 4
7 Dual DB front squat
1´ Wall Sit Banded Abductions
9 Squat Jump

+
Every 4 min x 4
Odd: 40 Mountain Climbers + 1 – 1´5k assault
Pairs: 40 Db L Crunches + 40 Db Front Squats

—

THURSDAY

15 min Volume Accumulation
6/6 Db Snatch
20m Single Arm Overhead Carry
6/6 Turkish Sit Ups unweighted

+
Accessory
+
AMRAP 8
16 Kb Russian Twist
12 AKb Swing
4 Broad Jumps

—

FRIDAY

Every 2:30 min x 5
6/6 DB Floor Press
12 Reverse Lunge to High Knee
18 Vups alt.
+
For Time
800m run
Directly into 4 rounds (T2)
AT1: 20 cal Row
AT2: max Push Ups
tc 15´