CROSSFIT

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MONDAY

STRENGTH
5 x 3 Front Squat

METCON
For Time
100 Double Unders
50 Thrusters (35/25)
45 Chest to Bar
50 G2O (35/25)
100 Double Unders

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TUESDAY

STRENGTH
Every 2 min x 6
1 Snatch Pull
1 Power Snatch
1 Snatch

METCON
3 min On, 90 sec Off x 5
7 Burpees Box Jump Over
14 Toes to Bars
Max reps Wall Balls

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WEDNESDAY

STRENGTH
Bar Muscle Up

METCON
Nate
20 min Amrap
2 Muscle-ups
4 HSPU
8 KB Swings (32/24)

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THURSDAY

STRENGTH
4 sets
Max reps Wide Strict Pull Ups
10 DB Pullovers
Max Dumbbell Curls

METCON
18 min EMOM
Min 1: 15-12 Cal Bike
Min 2: 10 Renegade Row
Min 3: 2-5 Wall Walks / Max D-Ball Carry, alternando

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FRIDAY

STRENGTH
Find 1 Heavy rep of this Complex
1 Hang Power Clean
1 Squat Clean

METCON
A. In 12:00 WINDOW
10-9-8-7-6-5-4-3-2-1
Deadlift (70/55)
Burpees over Bar
B: 1 Rep Max Clean

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SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press o Bench Press
10 Dumbbell Upright Row
15 Banded Triceps Extension

METCON
15 min For Quality
15 cal erg
12 Squat Jump
6 DB Muscle Cleans
3 DB Push Press

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GPP

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MONDAY

STRENGTH
3/4 sets
6 Bulgarian Squat
8 Single Arm Kettlebell Z-Press
30 sec side plank

METCON
In 15 min
150 Air Squat
70 Burpees
50 D-Ball Over the Shoulder (40/30)
AMRAP cals erg, change every 10 cals

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TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
3 sets
10 Lying Glute Kick
10 V-Ups

METCON
For Time
21-18-15-12-9-6-3
Slam Ball
Box Jump (50/60 cm)
Cap time 12 min

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WEDNESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
10 Narrow Stance Goblet Squat
3 x 12 Seated French Press

METCON
AMRAP 18 min (90 sec On, 30 sec Off)
12 Plate G2O
10 Prisoner Reverse Lunges
8 Burpees (no push-ups) to plate

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THURSDAY

STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
3 sets
10 Reverse Sit Up
Max Curl

METCON
15 min AMRAP
200 mt erg
15 Med-Ball Sit Up
10 Hang DB Snatch into Push Press (alt 22.4/15)

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FRIDAY

STRENGTH
3 sets
12 Chest Fly
12 French Press
3 sets
3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
5 Rounds
15 American Swing
15 calorías erg
15 Hands Off Push Ups
Cap Time 15 min

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SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press o Bench Press
10 Dumbbell Upright Row
15 Banded Triceps Extension

METCON
15 min For Quality
15 cal erg
12 Squat Jump
6 DB Muscle Cleans
3 DB Push Press