CROSSFIT

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MONDAY

STRENGTH
In 12 min Build 2 Heavy Snatch
*squat o power

Then with the 70%
2 Snatch every 90 sec x 6 (9 min)

METCON
For Time
75 Wall Balls
Every 2 min 3 Power Snatch
cap time 12 min

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TUESDAY

STRENGTH
Every 2 min x 5

• Max Strict Handstand Push Ups UB*
• Performance: max mt HSW*
• Open: Kipping Handstand Push Ups**

METCON
The Ghost Modified
6 Rounds
1 min Amrap Row
1 min Amrap Double Unders
1 min Amrap Wall Walks
1 min Rest

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WEDNESDAY

STRENGTH
Deadlift
7-7-5-5 at 7 RPE, 20×1
*rest 2 min between

METCON
8 min Amrap
1-2-3-4… D-Ball Over the Shoulder
3-6-9-12…Toes to Bar

2 Min Rest

8 Min Emom
Min 1: Max mt D-Ball Carry
Min 2: Max V-Ups

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THURSDAY

STRENGTH
6 x 4 Seated Box Jump
3 x 10 Box GHD Sit Up

METCON
For Time – T2
100 Cals
25 Burpees to Target
50 Chest to Bar
100 Lunges
50 Box Jump Over
25 Burpees to Target
100 Cals

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FRIDAY

STRENGTH
Every 90 sec x 5
5 High Hang Clean + Split Jerk

Every 2 min x 4
3 High Hang Squat Clean + 1 Split Jerk

METCON
For Time
800 mt run / erg
10 Clean and Jerk 60/40 kg
10 Clean and Jerk 70/50 kg
10 Clean and Jerk 80/55 kg
800 mt erg / run

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SATURDAY

STRENGTH
12 min Volume Accumulation
8-10 Single Arm Row
6-8 Strict K2E o V-Ups
30 sec Star Plank

METCON
20 minute AMRAP
200 mt Run
20 DbHang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg

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GPP

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MONDAY

STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
+
4 sets
10 Bent Over Lateral Raise
10 V-Ups

METCON
15 min Emom – Power Endurance
Min 1: 15/12 cals
Min 2: 15/12 Burpees
Min 3: rest

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TUESDAY

STRENGTH
4 set
8-10 Toes elevated Romanian DL
8 Glute Bridge Floor Press
+
4 min 30 sec On 30 sec Off
Hollow Hold / Sit Up*
*alternating every round

METCON
Dumbbell Jack
20 min Amrap
10 DB Push Press 22.5/15 kg
10 Box Jump 50/60 cm
10 American Swing 24/16 kg

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WEDNESDAY

STRENGTH
4 sets
8 Seated Shoulder Press
10 Front Plank Reach
+
3-4 x 12/15 Seated French Press , rest 1 min

METCON
18 min Amrap
12 cals
4 D-Ball Over the Shoulder 50/40 kg
12 cals
12 Dumbbell Goblet Reverse Lunges

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THURSDAY

STRENGTH
5 sets
6/8 Chin Ups*
40 sec Goblet Wall Sit
*1 sec chin over the bar 2 sec forehead hold
rest 2 min
+
3 x 15 Kettlebell Tall Kneeling Curl

METCON
Foer Time
50 Cal erg
25 Down Up
75 American Swing 24/16 kg
100 Air Squat
75 American Swing 24/16 kg
25 Down Up
50 Cal erg
*18 min cap time

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FRIDAY

STRENGTH
3 sets
10 Bench Chest Fly
10 Push Ups / Kneeling
20 Feet Elevated Tall Plank Shoulder Tap

3 sets
10 Hip Thrust
10 Nordic Curl
5 Bridge Walk Out

METCON
14 min Amrap
15 Double Unders o 45 Single Unders
12 DB Hang Power Clean 22,5/15 kg
9 Box Jump Over 50/60 cm

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METCON CLUB

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MONDAY

METCON
DETOX

Amrap
32 min Amrap 40 sec On / 20 sec Off

1. Slam Ball o D- Ball Clean
2. Erg
3. Reverse Lunges (medball / slam ball o D-Ball)
4. Erg
5. Dumbell Burpees,
6. Erg
7. Dumbbbell Push Press, minimo 12 reps UB
8. Erg

rest 3 min

CORE WORKOUT
For Quality
50 – 30 – 10
Sprinter Mountain Climbers
250 mt after each set

Cash Out
150/100 Bodyweight Russian Twist
75/50 Vups

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TUESDAY

METCON
IWT
Every 6 min x 4
21 cals
18/15 Wall Balls / Medball Squat / Air Squat
12/9 Burpees / Down Up

Miinimo 20/30 sec rest

rest 5 min

Conditioning
3 Rounds for Quality
500 mt Erg
30 Hands Off Push Ups
20 V-Ups, quality focus here!

Cash Out (si sobra tiempo)

STRENGTH
PUMP
7 min Ladder 2
Curl (any style)
Frog Pump
V-Ups / Tuck Up Sit Up / Sit Up

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WEDNESDAY

STRENGTH
3/4 setc every 90 sec – 60 sec Work 30 sec rest
1 Max Metros Erg
2 Farmer Carry AHAP
3 Max Push Up o Weighted Push Ups

METCON
8 Rounds For Time – 1 Round each
10 Cals Erg
20 mt Burpees Broad Jump / No Push Ups
30 Air Squat
*25 min cap time

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THURSDAY

STRENGTH
IWT
Every 2:30 x 6-8 (15 o 20 min)
A.
12 Renegade Row AHAP AMRAP Bike
B.
8/10 D-Ball Clean AMRAP Ski/Row

METCON
HIIT
15 min 35 sec On 25 sec Off
. Erg
. Squat Jump
. Plate Ground to Overhead

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FRIDAY

STRENGTH
4 Sets
30 m Farmer Carry
12 Db Glute Bridge
*90 seg rest

METCON
AMRAP 12 min
20 Cal Ski
14 Box Jump
8 Db Burpee

rest 2 min

AMRAP 12 min
20 Cal Row
14 Kb Goblet Reverse Lunge
8 Slam Ball

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SATURDAY

METCON
For Time – T2
2 Rounds For Time
1000m Row
80 Db Snatch
1000m Ski
80 Wall Balls
1000m Run
80 Sit Ups
Tc: 45 min