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CROSSFIT

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MONDAY

STRENGTH
Deadlift
4 x 2.2.2

METCON
8 min Amrap
3 Wall Walks
6 Deadlift 100/70
30 Double Unders

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TUESDAY

METCON
A
0-10
Find 2 Heavy reps of Hang Power Clean
10 min Cap time
B
20-30
Amrap 20 min
8 Toes to Bar / Knee to Chest
10 Hang Power Clean 60/40 50/35 40/25 kg
14 cal Row

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WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
For Time -T2
200 calorias
Every change performe
3 Bar Muscle Up
15 Wall Ball
*cap time 15 min

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THURSDAY

STRENGTH
Every 2:30 min x 5
Max Strict Pull Ups (6 reps minimum)
Max Push Ups

METCON
24 min Emom
Min 1: DB Farmer Carry AHAP
Min 2: Walking Lunges
Min 3: D-Ball Over the Wall
Min 4: Rest

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FRIDAY

STRENGTH
Every 2:30
5 – 3 – 2 – 1 – 2 – 3 – 5
UB Hang Power Snatch

16 min Tabata
A: Air Squat
B: Power Snatch 35/25 kg
C: V-Ups
D: Power Snatch 35/25 kg
*change exercise every 8 intervals

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SATURDAY

METCON
00-12 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Dumbbell Push Press (15/10/hand)
30 Strict Pull-ups

12-24 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Kettlebell Swings (24/16)
30 Strict Handstand Push-ups o Z-Press

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GPP

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MONDAY

STRENGTH
4 sets
8 Trap Bar Deadlift, 20×1
6-10 Toes to Kettlebell
+
Tabata
A. Goblet Wall Sit
B. Sprinter Mountain Climbers

METCON
15 min AMRAP
6 Hands Off Burpees
12 American Swing 24/16
18/15 Calorías

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TUESDAY

STRENGTH
4 sets
6-8 Strict Chin Ups
30 Plate Russian Twist
+
3 x Max Curl
3 x Max time Guns Hold +
*90 sec rest between

METCON
5 Rounds for Time
9 D-Ball Clean 50/40
15 Box Jump
35 DU / 70 SU

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WEDNESDAY

STRENGTH
3 sets
16 Bulgarian Squat (8/8)
Max Dumbbell Push Ups
+
2 sets
20 Goblet Narrow Squat For Quality
Max Hands Off Push Ups

METCON
20 min EMOM
Min 1: Weighted Forearm Plank / Hollow Hold*
Min 2: Devil Slam Ball
Min 3: Erg for mt
Min 4: Rest

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THURSDAY

STRENGTH
4 Rounds
12 Bent Over Dumbbell Row
20 Banded Pull Apart

METCON
Every 3 min x 6 alternating A/B
A.
10 Renegade Row + 10 Weighted Step Up
B.
500/400/350 mt Row

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FRIDAY

STRENGTH
3 sets
12 French Press
12 Upright Row
*1 Kettlebbell

3 sets
12 Reverse Lunges
12 Romanian Deadlift
*2 Dumbbell

METCON
16 min Tabata
A: Air Squat
B: Hands Off Push Ups
C: Assault Bike
D: Hollow Hold