CROSSFIT

---

MONDAY

STRENGTH
Thruster Build 3 Heavy Reps
12 min cap time

METCON
3 Rounds
30 Chest to Bar Pull Ups
15 Thruster 35/25

at 9 min

500 mt Run
15 Bar Muscle Up
10 Thruster 60/40 – 50/35
Cap time 17 min

---

TUESDAY

STRENGTH
EMOM 12 min
Min 1: 40 sec Row Max Effort
Min 2: D-Ball Carry
Min 3: Rest

METCON
For Time – T2
4 Rounds
30 cals
30 Box Jumps
30 American Swing 32/24 kg
Cap time 22 min

---

WEDNESDAY

STRENGTH
5 sets x 3 Position Squat Clean

METCON
For Time
55 Hang Clean 85/60
55 T2B
Split as you want
Cap time 16 min, Performance sub 12

---

THURSDAY

STRENGTH
4-5 sets
2 Narrow Strict Weighted Chin Ups
4 Strict Weighted Pull Ups
12 Supinated Bent Over Rows
Rest 2 min between sets

METCON
For Time
20-18-16-14-12-10
Wall Ball
40-36-32-28-24-20
Double Unders
12 min cap time, Performance sub 10

---

FRIDAY

STRENGTH
12 min EMOM
Min 1: Max Reps HSPU
Min 2: Shuttle Run
Min 3: Rest
Performance: Deficit Kipping Handstand Push Ups

METCON
For Time
35-20-10
DB Snatches, 22.5/15kg
Burpees Box Jump Over
10 min cap time

---

SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press o Bench Press
10 Dumbbell Upright Row
15 Banded Triceps Extension

METCON
15 min For Quality
15 cal erg
12 Squat Jump
6 DB Muscle Cleans
3 DB Push Press

---

SATURDAY

METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min

---

DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min

---

GPP

---

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
For Time
8 Rounds
15 Air Squats
12 Dumbbell Swings (Heavy)
9 Hands Off Push Ups
17 min cap time

---

TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Max Diamond Push Ups
30 Russian Twist

METCON
18 min EMOM
Min 1: 18 Sit Ups
Min 2: 15/12 Cal Bike
Min 3: 10 Single Arm DB Push Press 5/5

---

WEDNESDAY

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

METCON
10 minute AMRAP
3 Sandbag Clean
15 Wall Ball

---

THURSDAY

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

METCON
AMRAP 4:30 On / 30 sec Rest x 3
30 Double Unders
15 Burpees
10 Slam Ball

---

FRIDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Curl

METCON
AMRAP 15 – Relay Style
12 Single DB Step Up (6/6)
12 Box Jump Over (6/6)
12 Sandbag Clean (6/6)

---

SATURDAY

METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min

---

DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min