CROSSFIT

MONDAY

Every 2 min x 5
1 Push Jerk + 3 Split Jerk
+
AMRAP 9 min
1 km Row (comparar con el 8 abril)
Max Rounds
10 Db Snatch @22´5/15
7-10 Hand Release Push Ups

—

TUESDAY

EMOM 14 – 40/20 W/R
M1: Max Du
M2: Max T2B
+
EVERY 3´ X4 SETS:
16 Renegade Rows
16 Seated Leg Raises
16 Banded Lat Pull Downs
+
Tabata
. Db Russian Twist
. Db L Crunch

—

WEDNESDAY

Every 2 min x 5
5 Squat Clean @70% T&G
+
4 Rounds for Time
20 Dual Kb DL/Single Kb DL
30 Single Kb Step Ups
500m Run
tc.18

—

THURSDAY

Every 2:30 min x 5
3-8 Ring Pull Ups
5-7 Russian Push Ups
+
AMRAP
15 x 20 sec Work 10 sec Rest (7´30 total)
Int.1: max Pull Ups
Int.2: max Wall Balls
Int.3: max Db OH Lunges @22´5/15

—

FRIDAY

Assault Bike
5 40 sec max cal
*rest 2 min between
+
AMRAP 15
15 Sit Ups
15 Russian Swing @24/16
18 Single Leg V Ups alt.
18 Kb Clean

—

SATURDAY

For Time
18-15-12
Atleta 1: Dual Db Push Press
Atleta 2: T2B
20 mt Farmer Carry after each Round
+
For Time
2 K Row*
100 DU**
tc.10´
+
Adaptation
1´5k
50 DU o 200 SU

---

GPP

MONDAY

Every 3 min x 5 sets
4/4 kb Glute Bridge Floor Press
5-10 Diamond Push Ups
15 Superman Rocks
+
Core
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: Ring row
M2: Burpees
M3: Kb L Crunches

—

TUESDAY

Every 3 min x 5
1´max cal assault
2´ rest
+
AMRAP 8
19 Russian Kettlebell Swing
9 Box Jumps Step Down

—

WEDNESDAY

Every 2 min x 5 sets
10-12 Db Squat Clean
10 MB Warrior Lunges
8 Mb Pike Up
+
5 ROUNDS FOR TIME 20´TC
200m run
60 air squats*
40 sit ups
*10 reps less in every round

—

THURSDAY

EMOM 12
M1: 1-6 strict pull ups/negative pull ups
M2: 7/7 kb chinese rows
M3: 20-30 flutter kicks
+
AMRAP 13
20 DU/50 SU
5/5 Kb Push Press
20m Single Arm Oh Walk

—

FRIDAY

Every 4 min x 3
1 min Wall Sit
20 Wall Sit Calf Raises
14 Seated Leg Raises
+
For Time – T2
15-12-9-6 Cal Row
8 Dual DB Down & Up after each set