CROSSFIT

MONDAY
Strength 
Every 2´ x 5 Sets: 
. 3 Back Squats T32x1

+

Accessory 
Every 90 sec x 4 Sets:
. 30 sec Weighted Hollow Hold 
. 10-12 DB Romanian Deadlift, 30×1 

+

Metcon 
EMOM 8 min 
M1: 21 DB Front Lunges @22´5/15
M2: 21 burpees over the DB
-3 reps each in every round 

—

TUESDAY

Skill 
12´EMOM
. M1: 1 rope climb // + legless // – floor 
. M2: 3-5 Strict seated ring pull ups + 5 russian push ups 

+

Metcon
5 Rounds for Time T-2
. 16/12 Cal Row relay style
. 6 Syncro T2B
. 16 Alternating Box Jumps
Time cap.16´

—

WEDNESDAY

Strength
Every 2´ x 5
. 2 power clean + 2 push press*
*No T&G

+

AMRAP 19´
. 5 G2O @40/25
. 10 Wall Balls
. 15 Air Squats
. 50 DU

—

THURSDAY

Power Endurance
3 Rounds (31´30” Tot.)
In 3:30 sec
. 21/16 cal assault, 10-15 box jump over
In 3:30 sec
. 25 burpees to target , 10-15 T2B
In 3:30 sec
. 200m run, 16 MB lateral throws

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

—

SATURDAY

Strength
Every 2´ min x 5
. 3 Hang Squat Snatch

+

Metcon
For Time
20-15-10
. Kb snatch @24/16
. C2B

+

Accessory
Every 90 sec x 3 sets
. 6/6 KB Chinese rows
. 6/6 KB OH Lunges

---

GPP

MONDAY

Strength
Every 2´ min x 5
. 3 Hang Squat Snatch

+

Metcon
For Time
20-15-10
. Kb snatch @24/16
. C2B

+

Accessory
Every 90 sec x 3 sets
. 6/6 KB Chinese rows
. 6/6 KB OH Lunges

—

TUESDAY

Upper Body
12´EMOM
. M1: 8/8 Half Kneeling Kb Press
. M2: 10-15 Bent Over Single Kb rows
. M3: 16 Single Leg Alternating V-ups

+

Conditioning
. 14 Rounds for Time, 1 Round each
. 12 Db Hang Snatch alternating
. 6 Tuck Ups Sit Ups

—

WEDNESDAY

Total Body
Volume Accumulation 10-12 min
. 6/6 Single Leg KB romanian DL
. 10-12 Tall Kneeling KB horn curl to halo
. 8-10 Sit Up to Standing

+

AMRAP 12´
. 20 KB sumo DL high pull
. 12 box jumps

—

THURSDAY

Aerobic Endurance
Every 7 min x 3
120 SU/50 DU
15 MB clean
80 mountain climbers
15 MB clean
40 russian swing

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES