CROSSFIT

MONDAY

Gymnastics Strength
Every 3 min x 4
. 3-7 Seated Strict Ring Pull Ups
. 3-7 Strict Ring Dips
. 30 Wall Sit Calf Raises
+
Benchmark – Annie
50-40-30-30-20-10
. DU
. Sit ups
Time cap 10

—

TUESDAY

Weightlifting
. 3 RM Squat Clean, no T&G
+
Metcon
14´AMRAP
. 16 kb front squats @24/16
. 16 suitcase kb step up
. 32 russian kb swing

—

WEDNESDAY

Strength
Every 3 min x 4
. 6 Hip Thrust
. 20 Frog Pump
. 10 WT Scapular Pull Ups
+
Metcon
21´EMOM
M1: 7-12 t2b
M2: max mt Bike
M3: rest

—

THURSDAY

Weightlifting Skill
Every 2 min x 5
. 1 Push Press + 3 Split Jerk
+
For Time
10-20-30
. Hang Power Snatch @40/25
. 400m Run después de cada set
Time Cap 13

—

FRIDAY

Metcon
6 Rounds – 3:30 Work 1 min Rest
. 35 burpees
. 14 pistols on box
. max Tuck Sit Ups

—

SATURDAY

Strongman Saturday

. 2Kb Sumo DL
. 20m Farmer Carry
. 20m Front Rack Carry
+
3 SETS:
. 20 donkey kicks (banded si es posible)
. 20m duck walk
+
AMRAP 10 – T2
AT1: 5/5 KB Power Clean, 8 Slamball/MB Lateral Throw
AT2: Max DU

---

GPP

MONDAY

Upper Body
Every 3 min x 5
6/6 DB Floor Press T21x1
12 Box Dips (velocidad)
40″ Plank
+
Metcon
12´AMRAP
5-10 Push Ups
15 American Kb Swing
200 mt run

—

TUESDAY

Lower Body
Every 2 min x 5
3 Single arm Db DL + 5 Hang Squat Clean*
*1 complex con cada brazo
+
Metcon
For Time – T2
AT1: 50-40-30-20-10 sit ups
AT2: max cal row

—

WEDNESDAY

Upper Body
Every 3 min x 5
6/6 Seated Bb Strict Press
12 Seated Banded Face Pulls
18 Deadbugs
+
Metcon
EMOM 20 – 40/20 W/R
M1: max DU o práctica
M2: KbSuitcase Step Ups
M3: Kb Snatch o Sumo High Pull
M4: Box Jump Step Down

—

THURSDAY

Lower Body
Every 4 min x 3
1´max cal assault
1´wall sit
1´max lunges
+
Metcon
7´AMRAP:
max Burpee 2 Jumps over the Db

—

FRIDAY

Upper Body
EMOM 12
M1: 1-5 Strict Pull Ups o Banded Pull Ups/ring rows
M2: 15 Seated Banded Rows
M3: 30 Mountain Climbers
+
Metcon
8 Rounds For Time
8 Tuck Sit Ups
8 DB Power Clean alternas
30m Single Arm Farmer Walk AHAP
. Time Cap 15