CROSSFIT

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MONDAY

STRENGTH
A.
5 min Emom
4 Low Hang Muscle Snatch
B.
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power
C.
Every 90 sec x 4
2 Low Hang Power Snatch

METCON
For Time
15 Power Snatch 60/40 Kg
50 Wall Ball
20 Burpees
10 Hang Snatch 60/40 kg
tc: 10 min

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TUESDAY

STRENGTH
Protocolo de fuerza de Strict Pull Ups – Día 2
Skill: Bar Muscle Up o Kipping Pull Ups

METCON
9 min Amrap
4 Chest to Bar o 2/4 Muscle Up
6 Box Jump Over
8 OH Dumbbell Reverse Lunges 4/4

2 min rest

9 min Amrap
6 Pull Ups o C2B
8 Box Jump
12 Weighted Reverse Lunges ( 1 dumbbell )
*2 min rest between

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WEDNESDAY

STRENGTH
3 x 5-8 Rack delivery drill
+
3 x 5 Tall Muscle Clean
+
4 x 5 Segmented Clean Deadlift

METCON
4 rounds 3 min Amrap, 1 min rest between
25/15 Double Unders
7 Deadlift 5 Hang Clean 3 Front Squat

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THURSDAY

METCON
15 min Emom
Min 1: Row
Min 2: Alt Dumbbell Snatch
Min 3: Alt Toes to Bar

15 min Emom
Min 1: Row
Min 2: Hands Off Push Ups
Min 3 Toes to Bar

12 min Emom
Min 1: Shuttle Run
Min 2: Single Arm Devil Press
Min 3: rest

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FRIDAY

STRENGTH
4 sets
8 Bench Incline Dumbbell Row
10 Standing Pull Over o 15 Pull Down
+
Max Banded Pull Down x 3
Max Hollow Body Hold x 3

METCON
Summer Hit:: What Is Love
For Time
3-6-9-6-3 Wall Climb, open standards
15 American Swing 32/24
12 min cap time

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SATURDAY

METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Chest To Bar/Pull Up
250 Du
50 Burpee

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HYBRID

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MONDAY

STRENGTH
KB Sumo DL 4 x 6
*2 sec pause at knee

PUMP
10 min Volume Accumulation with a partner
8 Single Arm Kb Press / Floor Press
8 Nordic Curl

ENDURANCE
4 Rounds For Time
30 Wall Ball
30 cals, change every
30 American Swing
Must change every 10 reps
_cap time 19 min

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TUESDAY

STRENGTH
Find 12 Heavy Back Rack Reverse Lunges

PUMP
3 x 12 Bent Over Row

ENDURANCE
3 Rounds
2 min erg for cals
2 min D-Ball Clean
2 min Burpees no Push Ups Broad Jump
1 min rest

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WEDNESDAY

STRENGTH
Dumbbell Shoulder Press 4 x 6

PUMP
10 min Emom
Min 1: Feet Elevated Tall Plank
Min 2: Goblet Wall Sit
*minimum rest YGYG style

ENDURANCE
16/20 min Emom
Min 1: 12/15 Dumbbell Push Press
Min 2: erg for mt
Min 3: 10/12 Alt. V-Ups
Min 4: erg for mt

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THURSDAY

STRENGTH
A. 1 x Max UB Pull Ups / Chin Over the Bar Hold
B. 3 x 3/6 Strict Pull Ups*
*3 sec pausa chin over the bar, 3-sec forehead

PUMP
3 x 15 Dumbbell Upright Row

ENDURANCE
3 Rounds For Time T-2
50 cals
30 Dumbbell Step Over

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FRIDAY

STRENGTH
4 sets
8 Hip Thrust
Hanging Leg Raise at failur

PUMP
3 sets
30 Bodyweight Russian Twist
20 Frog Pump
1 min Forearm Plank

ENDURANCE
6 Rounds for Quality
12 cals
12 Lateral Slam Ball
12 Plate GTO

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SÁBADO

METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Vups
250 Su
50 Down Up