MONDAY

CrossFit

STRENGTH
10-8-6-4-2
Sumo Deadlifts
Strict Handstand Push Ups
(increase weight and deficit in every set)

WOD
3 tabata
1′ rest between
Deadlifts – Box Jumps, alternating

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
35″ work 25″ rest
DB steps over the Box
Machine for Cals
Slam Ball (Asti) / Russian Swings or Medball Sit Ups (HSL, Bcn, Tortosa)

TUESDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 12′
1 Squat Clean
2 Jerks

WOD
3 rounds for time
7 Squat Cleans 70/50 kg
20 Chest to Bar Pull Ups
30 Burpees
cap time 12′

Strength & Conditioning

STRENGTH
Total body

METCON
12 rounds, alternating with a partner
250/200 mt Row
after each round
30 Mountain Climbers
cap time 15′

WEDNESDAY

CrossFit

METCON DAY
Run 1000 mt (together)
5 rounds each
15 American Swings
30 Double Unders
100 Push Ups

Strength and Conditioning

STRENGTH
Lower body

METCON
Every 2′ x 5 rounds
7 Burpees Tuck Jumps
7/7 DB Box Step Ups
rest 1′
5′ emom
15/20 Wall Ball shots

THURSDAY

CrossFit

STRENGTH
Front Squat 30′
5 reps, 55X1
after each set
30 mt Single Arm Farmer Carry each
rest 90″ x 3

WOD
30 Snatches (70% BW)
Emom 3 Bar Facing Burpees

Strength and Conditioning

STRENGTH
Total body

METCON
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings
rest 2′
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings

FRIDAY

CrossFit

METCON
Skill
– Handstand Walk
– Rope Climb

WOD
Every 5′ x 25′
20/25 Wall Ball shots
15/18 cals Row
10 mt Handstand Walk or 3 Rope Climbs

Strength & Conditioning

STRENGTH
Upper body

METCON
19.5 adapted, last effort! ?