CROSSFIT

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MONDAY

STRENGTH
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)

METCON
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

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TUESDAY

STRENGTH
Kipping Technique
+
Muscle Up o Pull Ups Practice

METCON
20 minutes Amrap
400-meter run
2 Rounds
6 Single Arm Devil Press, change every round
6 bar muscle-ups / 9 c2b
10 dumbbell walking lunges

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WEDNESDAY

STRENGTH
4 sets
4 Back Squats
8 Bent Over Row

METCON
For time
9-7-5-3 Thrusters 60/45 kg
15-12-9-6 Box Jump

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THURSDAY

STRENGTH
5 sets
10 Dumbbell Floor Press
15 DB Toes Elevated RDL

METCON
5 Rounds for Total Reps:
1 Minute Burpees
1 Minute Wallballs (20/14) to 10/9ft
2 Minute Bike Erg Calories
1 Minute Rest

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FRIDAY

STRENGTH
Build 3 Heavy Power Clean

METCON
Every 3 min x 7
5 Power Clean 70/50
15 Bar Facing Burpees

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SATURDAY

For Time – T2
10 Rounds
12 Cals Row
12 DB Front Squats

400m Run
15 Synchro Burpees

8 Rounds
12 Pull Ups
12 DB Reverse Lunges

400m Run
15 Synchro Burpees

6 Rounds
12 High Box Jumps
12 DB Power Snatches

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GPP

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MONDAY

STRENGTH
4 x 8 Seated Arnold Press 21×1
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6

Max Banded Face Pull
Tabata Quadruped Shoulder Tap

METCON
4 Rounds For Time
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
16/14 cal at machine

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TUESDAY

STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick x side
30 Side Plank x side

METCON
14 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps

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WEDNESDAY

STRENGTH
10-10-8-8 Dumbbell Bench Press
10 – 1 ¼ Narrow Stance Goblet Squat
+
3 x Max Diamond Push Ups

METCON
16 min Amrap
Min 1-2: Erg
Min 3: Slam Ball
Min 4: Burpees into Reverse Lunges

—

THURSDAY

STRENGTH
4 sets
12 Gorilla Row (no push ups – 5/5)
12 Feet Elevated Glute Bridge
12 Alt V-Ups

METCON
For Time
20-10-20-10
American Swing 24/16
Box Jump
V-ups

—

FRIDAY

STRENGTH
3 x 12 Chest Fly
3 x 12 French Press

3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Hands Off Push Ups
30 Med Ball Deadlift
10 Medball Sit Up

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