CROSSFIT

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MONDAY

STRENGTH
Every 90 sec x 10
1 Hang Power Snatch
1 Snatch (any style)

METCON
3 Rounds For Time
30 Hang DB Snatch 22.5/15 kg
20 Sit-up
10 Strict Handstand Push-ups
*cap time 13 min

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TUESDAY

STRENGTH
In 12 min
Trabaja en 3 heavy reps de Hang Power Clean

METCON
Cheese Run
AMRAP 20 min – T2
A. Row 300/250 m
B. Max D-Ball Clean and Carry*
(*1 D-Ball Clean, transportar 3 m y repetir)

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WEDNESDAY

STRENGTH
5 sets
5 Bench Press Close Grip, 21×1 – 85% RM
10 Seated Curl
20 Weighted Crunch
*rest 2 min

METCON
14 min AMRAP
42 Double Unders
12 Box Jump Over
9 Chest to Bar / Pull-ups / Jumping

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THURSDAY

STRENGTH
Bar Muscle-up

METCON
Napalm
2 Rounds For Time
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts 110/75 kg
40 Wall Ball Shots 9/6 kg
*Cap time 16 min
**Performance sub 14

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FRIDAY

STRENGTH
Split Jerk Practice
In 12 min work on 2-3 heavy reps

METCON
For Time – T2
50 Split Jerk (2×22,5-15 kg)
50 T2B
50 Suitcase Reverse Lunges (2×22,5-15 kg)
50 Shuttle Run (7,5 mt) o 100 cals
*cap time 25 min

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SATURDAY

STRENGTH
Emom 15 min
Min 1: max Strict Pull Ups, minimum 8
Min 2: row o medball Pike Up
Min 3: rest

METCON
180 Double Unders
45 C2B / Pull Up
90 cals
45 D-Ball Clean
180 Double Unders
20 min cap time

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HYBRID

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MONDAY

STRENGTH
In 12 min find
12 Heavy Reps of Rack Reverse Lunges
*minimum 4 sets climbing

PUMP
3 sets, 45 sec rest
15 Barbell Bent Over row, reverse grip
15 Core Pulse Ups

ENDURANCE
2 Rounds
A. 2 min erg for cals
B. 2 min D-Ball Clean
C. 2 min Burpees no Push Ups Broad Jump
1 min rest between each mouvement

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TUESDAY

STRENGTH
Dumbbell Romanian DL 4 x 12
*2 sec pausa at knee
**90 sec rest between sets

PUMP
3 sets, 45 sec rest
6-8 Med-ball Hamstring Curl
8-12 Plate /Crush Grip Z-Press, 2 sec pausa at top

ENDURANCE
2 Rounds For Time
60 Wall Ball
60 cals, change every 15
60 American Swing, change every 12
*cap time 19 min

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WEDNESDAY

STRENGTH
A. 1 x Max UB Pull Ups / Chin Over the Bar Hold
B. 4 x 3/5 Strict Chin Ups*
*3 sec pausa chin over the bar, 3-sec forehead

PUMP
4 sets, 45 sec rest
15 Upright Row
15 Hummer Curl

ENDURANCE
Amrap 15 min
30 cals
15 Down Up into Reverse Lunges
10 V-Ups

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THURSDAY

STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
90 sec rest between

PUMP
25-20-15-10 – 5
Mike Tyson Push Ups
Goblet Heels Elevated Squat
*minimum rest YGYG style

ENDURANCE
16 min Emom
Min 1: 12/15 Dumbbell Deadlift
Min 2: erg for mt
Min 3: 10/15 Hands Off Puhs Ups
Min 4: erg for mt

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FRIDAY

STRENGTH
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
Toes toch at failur

PUMP
3 sets, 30 sec rest betwewen
30 Bodyweight Russian Twist
20 Frog Pump
1 min Foreharm Plank

ENDURANCE
6 Rounds for Quality
12 cals
12 Slam Ball
12 Plate Sit Up

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SÁBADO

STRENGTH ENDURANCE
Atleta A-B
In 10 min alternatijng every rounds
6 Push Press
9 Dumbbell Front Squat
12 Dumbbell Deadlift

METABOLIC ENDURANCE
Atleta C-D
In 10 min max metros erg
*every change performe 3 Navy Seal Burpees

Score: Total Rounds + mt
Performance: 20-15 kg
Fitness: 15-10 kg
Experience: by feel

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