MONDAY
CrossFit
METCON
T-2
2 rounds for time
75 Cal Bike
75 Thruster 42,5/30 kg
150 Double Unders
cap time 22′ – hard cap time –

Conditioning
STRENGTH
Upper Body

METCON
Amrap
3′ work 1′ rest x 4 rounds
9 Front Squat or DB Goblet Squat
9 Box Jump

Q1st
DAY 1

TUESDAY
CrossFit
STRENGTH
Every 90″ x 4/5
3 Strict Press + 3 Push Press

WOD
Amrap 15′
5 Push Press 50/30 kg
10 Pull Ups
30 Air Squat

Conditioning
STRENGTH
Total Body

METCON
Amrap 12′
35″ on / 25″ off Burpees to Plate
35″ on / 25″ off American Swing
Bike or SkiErg or Row – increasing effort –

Q1st
DAY 1

WEDNESDAY
CrossFit
WEIGHTLIFTING
Squat Clean
Find 2 RM, cap time 12′

WOD
For time
45 Squat Clean
Emom 3 Burpees

Conditioning
STRENGTH
Lower Body

METCON
Team of 2
1600 mt Row
60/80 DB Snatch
1600 mt Row

Q1st
DAY 2

THURSDAY
CrossFit
STRENGTH
3 Rounds
8 Bent Over Row
12/15 Strict Knees to Elbows
15 Hollow Rock

METCON
Emom 12′
200/150 mt Row
15 American Swing
15 Burpees
rest 5′
Emom 8′
amrap Strict Pull Up
40/60 mt Shuttle Run

Conditioning
STRENGTH
Total Body

METCON
Emom 15′
12/18 Wall Ball
10/15 Burpees
30″ Bike

Q1st
DAY 3

FRIDAY
CrossFit
REVIEW
Kip

METCON
500 mt Run
3 rounds
15 Toes to Bar
12 Step over the Box
500 mt Run
3 rounds
12 Toes to Bar
9 Step over the Box
500 mt Run

Conditioning
STRENGTH
Core

METCON
4 rounds
45″ on / 15″ off
Plate Ground to Overhead
Plate Step on Box / Step on Box
Mountain Climbers

SATURDAY
Q1st
DAY 3