CROSSFIT

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STRENGTH
Every 2:30 min x 4
6 – 5 – 4 – 3
Front Squat

METCON
12/15 min Emom
Min 1: 12 Reverse Lunges
Min 2: 12/15 Down Up
Min 3: 40/50 Double Unders

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TUESDAY

STRENGTH
4 Sets
5 Weighted Pull Ups
8 Incline Db Bench Pres
*rest 2 min

METCON
Every 3 min x 4
a) 30/24 cal Row + Max Single Arm Dumbbell C&J
b) 12 Shuttle Run + Max C2B

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WEDNESDAY

STRENGTH
Every 90 seg x 6
1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Power Snatch

METCON
For Time
21 – 18 – 15 – 12 – 9
Power Snatch 40/25
15 Wall Ball After each set

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THURSDAY

STRENGTH
EMOM 12 min
1- 12 Db Renegade Row
2- 8 High Box Jump
3- Rest

METCON
EMOM 20 min ( 45 on 15 off )
Min 1: Kb Farmer Curry
Min 2- Assault Bike
Min 3: D-Ball Over The Shoulder
Min 4: Burpee Broad Jump Back Pedal

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FRIDAY

¡¡Open 25.3!!

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SATURDAY

METCON
AMRAP 35 min – T2
50 Cal Row/Ski
40 Synchro Kb sumo Deadlift High Pull
30 Wall Ball
20 Synchro Db/Kb Hang Clean
10 Wall Walks
*Un atleta irá con Dumbbells y el otro con kettlebells, alternaran a vuestro gusto 😉
*RX = Db 2 x 22,5/15 y Kb 2 x 24/16

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GPP

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MONDAY

STRENGTH
4 Sets
8 Db Bench Press
12 Db Sumo Pulse Squat
*Rest 90 seg.
+
3 x 12 Seated French Press

METCON
18 min 90 sec On 30 sec Off
a) Max D-ball Clean
b) Max Burpees HO Push Ups
c) erg for mt

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TUESDAY

STRENGTH
4 set
6-9 Pull Ups
6/6 Single Leg Romanian Deadlift

METCON
Amrap 18 min T-2
30 Ring Row
30 Cals Row
30 Sit Up
30 Slam Ball

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WEDNESDAY

STRENGTH
Trap Bar Deadlift (Cluster)
5 x 2.2
*rest 2 min

METCON
For Time – T2
50 Wall Ball
50 Db Deadlift
50 Burpee
25 Wall Ball
25 Db Deadlift
25 Burpee
Tc: 18 min

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THURSDAY

STRENGTH
4 Sets
8 Seated Db Strict Press
10/10 Single Arm Kb Bent over Row
*Rest 2 min

METCON
90 on x 60 off x 6
a) 12/10 Cal Ski + Max Burpee To Plate
b) 6 Suttle Run + Max Plate G2O

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FRIDAY

STRENGTH
4 Sets
8/8 Deficit Kb Split Squat
15 Hollow Rock
*Rest 90 Seg

METCON
EMOM 16 min
1- A-Jumps
2- NPBU
3- Push Ups
4- Cal Ski

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METCON CLUB

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MONDAY

METCON
EMOM 16 min (50on 10off)
1- 15/12 Cal Ski
2- 8 Dball Clean
3- 15 Burpee
4- Rest

Rest 1 min

EMOM 16 min (50on 10off)
1- 15/12 Cal Row
2- 15 Kb Goblet Squat
3- 15 Box Jump over
4- Rest

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TUESDAY

METCON
AMRAP 40 min – T2
100 Push Ups
80 Cal Ski/Row
100 American Swing
80 Burpee
100 Dball Reverse Lunge
800 m Run

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WEDNESDAY

STRENGTH
EMOM 12 min
1- 10 Kb Front Squat
2- 15 Ring Row
3- Rest

METCON
Every 3:30 min x 6
a)
15 Cal Ski
15 Wall Ball
15 Burpee
b)
15 Cal Bike
15 Box Jump
15 NPUB

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THURSDAY

METCON
Every 2 min x 5
12/10 Cal Ski
15 Db Deadlift

Rest 2 min

Every 2 min x 5
12/10 Cal Row
15 American Swing

Rest 2 min

Every 2 min x 5
12/10 Cal Bike
20 Air Squat

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FRIDAY

STRENGTH
EMOM 10 min
1- 30m Dball Hug Carry
2- 8 Glute Bridge Floor Press

METCON
EMOM 24 min
1- 12 Cal Ski
2- 14 Vups
3- 12 Cal Row
4- 14 Db Push Press
5- 12 Cal Bike
6- 14 Medball Step Up

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SATURDAY

METCON
2 Rounds For Time – T2
30 Synchro Hang Db Snatch
40 Burpee
50 Synchro Medball Sit ups
60 Cal Ski/Row
70 Wall Ball
800m Run Together
Tc:35/40 min