CROSSFIT

MONDAY

Every 2 min x 5
. 1-5 Bar Muscle Up
. 3-8 Strict Pull Ups 6-12 Ring Rows

+

For Time
50-40-30-20-10 KB Snatch @24/16
50-40-30-20-10 Sit Ups
*cap time 15 

—

TUESDAY

Back Squat Every 2 min x 5
. 5 reps @32X1

+

EMOM 11
Minutos 1 / 2 / 3
. 6 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 4
. Rest y subida de peso
Minuto 5 / 6 / 7
. 4 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 8 . Rest y subida de peso
Minuto 9 – 10 – 11:
. 2 Hang Squat Clean
. 10 Burpees Over the Bar

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WEDNESDAY

Every 2/3 minute x 4/5
. 3 Power Snatch  + 3 Snatch Balance

+

AMRAP 18 – T2
. 12 Wall Balls
. 10/7 Cal Assault (14/10 Row)
. 5 T2B
*1 Round each

—

THURSDAY

. Running Drills
. Plyo Box Jump 

+

Metcon
Long Intervals

—

FRIDAY

Every 2 min x 5
. 2 Hang Power Clean + 3 Push Press

+

Every 45 sec 18 Sets (13´30 en total)
– Impares: 5 P.Cluster @50/35 o 70% del peso encontrado en el complex de fuerza
– Pares : 6-10 HSPU

—

SATURDAY

Pump + Mega Metcon

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GPP

MONDAY

. 10 Hip Thrust
. Db Lat Pull Down 
. Max Single Db Row

+

For Time 
50-40-30-20-10 Db Push Press 
50-40-30-20-10 Cal Row

—

TUESDAY

Every 2 min x 5 
. 7 Db Squat T32X1 + 5 Broad Jump

+

Every 90 sec x 4
20 Banded Good Morning
10 Mb Kneeling to Standing

+

. 10 2Kb Sumo Deadlift
. 6-10 Kb Push Ups
. Max Burpees no Push Ups

—

WEDNESDAY

M1: 2-5 Strict Pull Ups
M2: 50″ Lateral Heels Touches
M3: 25/25″ Kb Row

+

12 American Swing
15 Du o 30 Su
8 Single Leg Vups

—

THURSDAY

5/5 Landmine Romanian Deadlift
5/5 Landmine Rows
10 Half Kneeling Landmine Twist

+

Every 5 min x 5 
40 Mountain Climbers 
200 m Run
10/20 Hands Off Push Ups 
10 Plyo Kneeling to Standing / Tall Kneeling to Standing

—

FRIDAY

Cada 2 min x 5 
6/6 Db/KB Floor Press 
25″ Feet Elevated Plank 
+
Cada 90 sec x 4 
30 sec Side Plank each 
15 Kb Crunch

+

Cada 45 sec x 18 sets 
. A1 max mt Row / A2 Kb Overhead Hold