CROSSFIT

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MONDAY

STRENGHT
5 sets, elegir un drill:
A. 5 Narrow Grip Pull Ups + 3-5 Russian Dips
B. 1-3 Banded Bar Muscle Ups
C. 1-3-5 Muscle Up o intentos según capacidades

METCON
5 Rounds for Time
30 Wall Balls 9/6 kg
15 American Swing
6 Bar Muscle Ups o 9 C2B
17 min cap Time

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TUESDAY

STRENGTH
Bench Press
10-8-6-6

METCON
EMOM Until Failure:
Min 1: 15/12 Calorie Erg
Min 2: 6 Burpees Box Jump Over (añadir 1 rep cada ronda)
Min 3: Rest

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WEDNESDAY

STRENGTH
Front Squat
7-5-3-3-3
2 min rest between

METCON
4 Rounds (15 min)
1:00 Max Bike
1:00 Max Thrusters 35/25 kg
1:00 Max Toes To Bar
1:00 rest
Cada ronda se puntúa por reps/cals

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THURSDAY

STRENGTH
Active Recovery

METCON
10 Rounds For Time – T2
6 Double Dumbbell Hang Snatches
30 Double Unders
15/12 Calorie Row
1 Round each

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FRIDAY

STRENGTH
Build 2 Heavy Reps of the Day of Power Clean
Cap Time 12 min

METCON
9 min Amrap
1-2-3
Cleans, HSPU
30 Air Squat

4-5-6
Cleans, HSPU
50 Air Squat

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SATURDAY

METCON
For Time or rep – T2
100 Walking Lunges
120 Sit Ups
60 Power Snatch
100 Burpees no Push Ups
120 Cals erg
30 min cap time

GPP

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MONDAY

STRENGTH
3/4 sets
12 Bulgarian Squat 6/6
16 Single Arm Kettlebell Floor Press 8/8
20 Alternating V-Ups 10/10

METCON
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbbell Thruster 15/10 kg
Burpees no Jump
Cap Time 12 min

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TUESDAY

STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick (por lado)
30 Side Plank (por lado)

METCON
12 min Amrap
30 Double Unders
15/12 cals erg
12 American Swing

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WEDNESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
10 Narrow Stance Goblet Squat
+
3 x 12 Seated French Press

METCON
15 min Emom 40 sec On 20 sec Off
Min 1: Calorías
Min 2: Box Jump Step Down
Min 3: Prisoner Reverse Lunges

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THURSDAY

STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
10 Reverse Sit Up

METCON
3 Rounds 5 min On 1 min Rest
9 Devil Slam Ball
12 Sit Up
15 Wall Ball

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FRIDAY

STRENGTH
3 sets
12 Chest Fly
12 French Press
3 sets
3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
2 Rounds alternating A/B, 1 min rest between
A. Tabata Hands Off Loaded Beast Push Ups / Hollow Hold*
B. Tabata Erg
*cambia cada 2 intervalos