CROSSFIT

—

MONDAY

STRENGTH
3 Hang Power Snatch every 90 sec 4/5 sets
2 Power Snatch T&G every 90 sec x 4/5 sets

METCON
For Time
15-12-9-6
Hang Power Snatch 40/30 – 50/35 – 60/42,5 – 70/50 kg
15-20-25-30
Wall Ball 9/6 kg
cap time: 12 min

—

TUESDAY

STRENGTH
4 sets
6 Deadlift
6-8 Half Kneeling SA Press/side

METCON
For Time
27 – 21 – 15 – 9
Sumo Deadlift High Pull 35/20
Push Press 35/20
cap time 15 min

—

WEDNESDAY

STRENGTH
A. Bar Muscle Up
B. Pull Ups C2B

METCON
18 min Emom
Min 1 – 250 mt Row o Bike Erg
Min 2 – 10 Dumbbell Front Squat 22,5/15
Min 3 – 4/7 Bar Muscle
Scaling: Amrap Strict Chest to Bar / Kipping Pull Ups*
*minimum 5 reps UB

—

THURSDAY

STRENGTH
12-10-8-8
Incline Bench Press
*After each set:
30 sec Feet Elevated Tall Plank
10-15 Crush Grip Dumbbell Curl

METCON
18 min Amrap
6 T2B
8 Renegade Row
10 Kettlebell Swings 24/16
27 Double Unders

—

FRIDAY

STRENGTH
9 min to find 2 RM of Hang Power Clean

METCON
D-Ball The Chief
Amrap 3 min On 1 min Off x 5

1 Round is:
2 D-Ball Clean
6 Push Ups
8 Reverse Lunges

—

SATURDAY

METCON
T-2
Amrap 25′
Ladder of 5
Sincro Box Jump Over
Sincro Single Dumbell Thruster
Sincro Knee to Elbow
*Rx 22,5/15

---

GPP

—

MONDAY

STRENGTH
4 sets
12 Suitcase Reverse Lunges 6/6
Max Z-Press, 1 Dumbbell o Plate

METCON
For Time T-2
1500/1250 m Row
4 Rounds
30 Db Push Press 20/12,5
50 Air Squat
cap time: 25 min

—

TUESDAY

STRENGTH
10-8-6-6
Trap Bar Deadlift
+
3 sets For Quality
Max Australian Pull Ups
10 V-Ups + Max Hollow Hold

METCON
15 min Amrap
10 Box Jump o 12/9 cals
10 Down Up
10 American Swing 24/16

—

WEDNESDAY

STRENGTH
4 sets
8 Incline Bench Press
12 Goblet Narrow Squat Heels Elevated
+
8 min Emom
Max Push Ups*
Glute Bridge Walk Out
*hands off, kneeling…

METCON
For Time
20-18-16-14-12
Dumbbell Snatch alt.
Slam Ball Hug Reverse Lunges alt
Slam Ball
cap time 14 min

—

THURSDAY

STRENGTH
10-8-6-Max Chin Ups, 1 sec pause at top
12 Side Bend x side
+
3 x Max Banded Curls

METCON
15 min Emom
Min 1: 5 D-Ball Over the Shoulder
Min 2: 10 Box Jump
Min 3: 15 Sit Up

—

FRIDAY

PUMP
3 sets
8/12 Seated Dumbbell Lateral Raise
Max French Press

3 sets
16 Dumbbell Single Leg RDL 8/8
10 Deficit Cross Leg Glute Bridge x side

METCON
For Time T-2
40 Hands Off Loaded Beast Push Up
60 cals
80 Wall Ball o Med Ball Thruster
60 cals
40 Hands Off Loaded Beast Push Up
cap time 17 min

—

SATURDAY

METCON
T-2
Amrap 25′
Ladder of 5
Sincro Box Jump Over
Sincro Single Dumbell Thruster
Sincro Knee to Elbow
*Rx 22,5/15