CROSSFIT

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MONDAY

STRENGTH
12 min EMOM
Min 1-6: 6 Half Toes to Bar
Min 7-12: 1-6 Toes to Bars o K2E

METCON
For Time
80 DB Alt. Hang Clean and Jerk
60 Box Jump Overs
50 Down Ups
40 Walking Lunges
20 Toes to Bar
24 min cap time
Score: Time or Total Reps

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TUESDAY

STRENGTH
3 x 3 Front Squat + 2 Drop Set AMRAP, 10% less of last set
2 min rest, mínimo!

METCON
5-10-20-10-5
Handstand Push Ups
20-40-80-40-20
Double Unders

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WEDNESDAY

STRENGTH
Specific Warm Up

METCON
A. 0 to 10 T-2
Max cals on A. Bike/Erg

B. 10 to 20
2 RM Hang Clean
Score: Peso de ambos atletas

C. 20 to 35
AMRAP
9 Burpees Over the Bar
6 Deadlift
3 Hang Power Clean
1 round each

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THURSDAY

STRENGTH
Every 90 sec x 5
AMRAP – 2 UB Strict C2B / Pull Ups

METCON
20 min EMOM
Min 1: 15 Wall Ball
Min 2: UB Kipping Chest to Bars
Min 3: AMRAP cals Erg
Min 4: Rest
Menos de 8 C2B, escala a Pull Up

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FRIDAY

STRENGTH
Work on this complex
1 Push Press 1 Jerk 1 Split Jerk
12 min cap time

METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell S2O
15 cals erg
20 min cap time

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SATURDAY

TEAM WOD SATURDAY
For Time – T2
1200 mt Erg
120 Plate Ground to Overhead
60 Synchro Sit Up
30 Chin Ups (Strict) / spotted / banded
1200 mt Erg (2400 Bike Erg)
120 American Swing
60 Synchro Sit Up
30 D-Ball Clean 50/35 – 40/30 kg
1200 mt Erg (2400 Bike Erg)
Cap time: 40 min

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SUNDAY

DETOX SUNDAY
Every 9 min x 5
20 cals
30 Down Up
40 Sit Up
50 Air Squat
*team or solo option, team option 25 cals ; )

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GPP

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MONDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, 20×1
12 Goblet Narrow Squat, 20×1
+
3 sets
30 sec Hollow Hold
20 Weighted Crunch

METCON
12 min AMRAP, Ladder of 2
4 Slam Ball
4 American Swing
4 V-Ups

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TUESDAY

STRENGTH
5 sets
AMRAP Strict Pull Ups
10 Single Leg V-ups
Mínimo 8, máximo 12
+
4 x Max Hummer Curl, rest 90 sec

METCON
20 min (40 sec On, 20 sec Off)
Min 1: Erg o Bike
Min 2: Box Jump Step Down
Min 3: Sit Up
Min 4: Hands Off Push Ups

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WEDNESDAY

STRENGTH
10 min EMOM
Min 1: 10/12 D-Ball Deficit Reverse Lunges (6/6)
Min 2: 5 Strict Press x Side AHAP

METCON
For Time T-2
120 Push Press 20/15
120 Cal Erg
120 Wall Ball
20 min cap time

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THURSDAY

STRENGTH
4 x 10 Dumbbell Bench Press
4 x 12/15 Seated French Press

METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell Clean 2x 22,5/15
12 Cals

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FRIDAY

STRENGTH
3 x 12 Seated Lateral Raise + Max Banded Face Pull
3 x 8 Goblet Bulgarian Squat + 10 Single Leg Glute Bridge x side

METCON
12 min (90 sec On, 30 sec Off alternando A/B)
A. Erg
B. Devil Slam Ball

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