CROSSFIT

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MONDAY

STRENGTH
Muscle Up Review

METCON
4 RFT – T2
1000m Row/2000m Bike
20 Thruster 40/25
10 BMU/C2B/Pull Ups
20 Push Press 40/25
10 BMU/C2B/Pull Ups
Time cap 35min

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TUESDAY

STRENGTH
5 sets x 2 Deadlift + 1 Drop Set*
*10% less

METCON
10 min AMRAP – Ladder of 3
Wall Walks
Deadlift 100/70 – 85/55 kg
Ladder of 10
Double Unders

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WEDNESDAY

SKILL
12 minute EMOM
1 – 12-20 Wall Facing Shoulder Tap
2 – 8-12 Half Toes to Bar
3 – 10 Vups*
*pèrfect form

METCON
3 Rounds 5 min On 1 min Off
3 Devil Press 22.5/15 kg
6 T2B / K2C
9 Box Jump Over

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THURSDAY

METCON
From 0:00 to 15:00
Every 2:30
5-10 Chest to Bar o Pull Ups
10 Burpees To Target
20 Overhead Squat 20/15 kg

From 15:00 to 22:00
Establish 2 RM of Hang Snatch, any style

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FRIDAY

STRENGTH
5 x 2 Power Clean + 1 Hang Clean

METCON
For Time
10-1
Power Clean 60/40 kg
30 Double Unders after each set

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SATURDAY

METCON
45 min AMRAP – T2
45 Cal row
45 medball hug squats o air squat, sync
45 BNPU
45 medball o simple sit ups, sync
45 Cal bike
45 hr push ups sync touch hands
EVERY 9 MIN COMPLETE
20 sync Db Snatch* (100 total)

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GPP

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MONDAY

STRENGTH
4 sets
8/10 Dual KB/DB Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip

METCON
15 min AMRAP – T2
30 American Swing
30 Cal Erg
30 Sit Up

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TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets Max Diamond Push Ups Max Toes Touches

METCON
14 min Amrap – Ladder of 3
Box Jump Over
Slam Ball
Loaded Beast Push Ups

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WEDNESDAY

STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Dumbbell Frontal Raise o 100 Banded Frontal Raise

METCON
12 Rounds For Time
3 D-Ball Clean 50/40 kg
6 Burpees no Push Ups
9 Air Squat
cap time 14 min

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THURSDAY

STRENGTH
4 sets
8 Arnold Press
10 Partner Reverse Sit Up
+
3 x 10/12 Bent Over Lateral Raise

METCON
2 Rounds
50 Wall Ball
50 Cals
50 Partner Sit Up Med Ball Throw (150/100 cm)
*19 min cap time

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FRIDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Curl

METCON
Tabata 1
Assault Bike o erg
+
Tabata 2
Shuttle Run
+
Tabata 3
Burpees No Push Ups into reverse lunges