CROSSFIT

MONDAY

STRENGTH
Strict/Butterfly Pull Ups Progression
+
Every 2 min x 6
1 Power Snatch + 1 Squat Snatch

METCON
FOR TIME
21-15-9-6
Snatch (50/35)
*5 Burpee Pull up after each set
Time cap: 12′

—

TUESDAY

STRENGTH
Every 2′ x 5 Rounds
3 – 3 – 2 – 2 – 2
3-Position Power Clean

METCON
HASTA LOS DIENTES (T-2)
10 Rounds For Time YGIG (5+5)
10 Deadlifts (100/70)
15 Cals Bike
*12 min cap time

—

WEDNESDAY

METCON
10 minute AMRAP
5, 10, 15…etc
Air Squat
Push Ups

rest 3 min

10 minute AMRAP
5, 10, 15…etc
American Swing
Vups

rest 3 min

10 minute AMRAP
5, 10, 15…etc
Double Unders
Calorie Row

—

THURSDAY

STRENGTH
EMOM 12′
1 – 30″ L-Sit Hold
2 – 30″ Weighted Side Plank (L)
3 – 30″ Weighted Side Plank (R)

METCON
2 Rounds For Time:
15 Broad Jump to back pedal (1m)
20 Renegade Row
1000m Run
time cap:

Finisher:
Accumulate 50 Superman lifts
Accumulate 50 Hollow rocks

—

FRIDAY

TRENGTH
SHSPU Re-Test

METCON
MI GENTE
(scored in 3 parts)
AMRAP 3′
30 Wall Ball (9/6)
20 T2B
20 HSPU
30 Pull up
20 Burpees over the Bar
30 Clean & Jerk (50/35)

rest 1′

AMRAP 6′
same as above

rest 2′

FOR TIME* (cap: 12′)
same as above

—

SATURDAY

STRENGTH
10/10 RNT Split Squat
8-10 Cuban Press
10/10 Half Kneeling Windmill

METCON
AMRAP 20
20 Box Step Over (BW)
20 Down & Up
20 American
15 cal ERG

.

---

GPP

MONDAY

STRENGTH
4 sets
8-10 Dual Kb o Goblet Squat, 30×1
30 sec Side Plank each
rest 90 sec
+
3 x
10-15 Side Bend
10-15 Standing French Press
*rest 60

METCON
Every 3 x 4 min alternating
A. 20/15 Down Up + 20/15 Sit Up
B. 20/15 cal Bike + 15 Db Push Press

—

TUESDAY

STRENGTH
4 sets
5-8 Db Single Arm Bent Over Row/side
5-8 Single Arm DB Reverse Lunges
*rest 90 sec
+
3 x Max Crush Grip Curl

METCON
Amrap 18 min
18 Plate Hug Box Step Up
15 Plate ground to Overhead
9 Broad Jump over the Plate

—

WEDNESDAY

STRENGTH
Emom 12-15 min
Min 1: 5 Hang Db Clean + 5 Db Clean Ub
Min 2: 20 Quadruped Shoulder Tap
Min 3: rest

METCON
For Time
0-8 min
Amrap
6 Hang Devil Clean
30 Double Under

Then…

8-16 min
Amrap
6 Db Burpees
12 Cal Row/Bike

—

THURSDAY

STRENGTH
4 sets
Max Strict Australian Pull Ups (min. 5)
8-12 Deficit Push Ups
8-12 Reverse Sit Up
*30 sec rest after each exercise
**1 min after each set.

METCON
2 Rounds – 18 min total time –

0-2: 200 mt Run

2-5 . Amrap:
12 Air Squat
6 Push Ups
3 Deck Squat

5-7: 200 mt Run

7-9 . Amrap:
12 Air Squat
6 Push Ups
3 Deck Squat

—

FRIDAY

STRENGTH
Skill Kb Snatch
Every 2 min 5/8 Kb Snatch Each x 5

METCON
Amrap 20 min 4 On 1 Off
12 American Swing o 6/6 Kb Snatch
12 Alternating Jumping Lunges
12 Athletic Burpees