CROSSFIT

—

MONDAY

STRENGTH
Cada 90 segundos x 6 series
1 Hang Power Clean
1 Full Clean

METCON
Por tiempo – T2
500 m de remo
25 D-Ball Clean 50/35
500 m de remo
50 Hang Power Clean 70/50
500 m de remo
25 D-Ball Clean 50/35
Time Cap 16 minutos

—

TUESDAY

STRENGTH
Every 2 min x 6
3 Jerk ( 2 Power + 1 Split)*
*start with light weight, focus on technique

METCON
15-12-9 Push Jerk
25-20-15 Double Unders
15-12-9 Burpees Over the Bar
25-20-15 Double Unders
Time Cap : 13 minutos

—

WEDNESDAY

STRENGTH
Review: Kipping o Butterfly C2B

METCON
10 Rounds For Time
200 mt Row
15 Wall Ball
7 C2B
Time Cap 22 min

—

THURSDAY

STRENGTH
5 sets
5 Back Squats
10/15 Box Sit Up

METCON
Amrap 7 min
9 Box Jump Over
7 Toes to Bars

Amrap 7 min
12 Wall Ball
6 Dumbbell Snatch alt
*2 min rest between

—

FRIDAY

STRENGTH
5 sets
10 mt HSW
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

Opción 2
5 sets
10-16 Wall Supporters Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

Opcion 3
5 sets
10-16 Pike Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

METCON
15 min Emom
Min 1: 4 Strict Handstand Push Ups o Max mt HSW
Min 2: 8 V-Ups
Min 3: 12/15 American Swing

—

SATURDAY

METCON ?
In teams of 2
3 x 10 min Stations

Station A
10 DB Snatches
10 Burpee Box Jump Overs

Station B
10 DB Push Press x side
10 Box Jump Over

Station C
10 DB Front Squat
10 Cals Erg

---

GPP

—

MONDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Goblet Split Squat
+
3 sets
Max Banded Triceps Extension
30 Russian Twist

METCON
For Time with a Partner
100 Athletic Burpees
100 cals
100 Russian Swing 32/24
*change every 10 reps

—

TUESDAY

STRENGTH
Back Complex Every 3 min x 4
8/10 Dual Kb/Db Deadlift, 30×1
6/8 Bent Over Db/Kb Row, 20×0
Máx Curl

METCON
20/19 min Emom
Min 1: 150 mt erg sprint
Min 2: 12 Goblet Reverse Lunges
Min 3: 12 Hang Dumbbell Snatch
Min 4: 12 Alt V-Ups Ronda 1-3-5 Rest min 2-4

—

WEDNESDAY

STRENGTH
4 sets
Max Chin Ups – 3
6 Step Down x side

METCON
8 Rounds For Time
4 D-Ball to Box
6 Box Jump Step Down
8 Sit Up
Cap Time 15 min

—

THURSDAY

STRENGTH
4 sets
10 Arnold Press
10 Reverse Sit Up
+
3 x 10 Frontal + Lateral Raise

METCON
21-15-9
Front Squat 22/15
Burpees
into
9-12-15
Push Press 22/15
Down Up

—

FRIDAY

STRENGTH
3/4 sets
6/10 Hip Thrust
Max Dumbbell Floor Press

METCON
In 15 min – T2
Row 500 metros

20 Rounds
6 Push-ups
9 Slam Ball (puedes cambiarlo por 12 Kettlebell Swings si lo prefieres)

AMRAP cals at Erg