CROSSFIT

MONDAY

Every 2’15» x 5 
. 7 Back Squat,  t 32×1
+
Every 2 min x 3
. 6/6 Lateral Goblet Step Up
. 12 Superman Rocks +
AMRAP 11 
10 ROUNDS 
. 12 Kb Dead Clean 6/6
. 5 Burpee Box Jump 
In the remaining time: max Double Unders 

—

TUESDAY

Every 2’30» x 5
. 5-10 Strict Ring Dip
. 6/6 Db Curl & Press
+
Every 2 minutes x 3
. 3-7 Russian Push Ups
. 3-7 Lean Back Strict Pull Ups
+
For Time
21 – 15 – 9
. Dual Dumbbell Push Press
. Pull Ups
. Wall Ball

—

WEDNESDAY

Every 2 min x 5
. 1 Slow Clean Pull + 3 Hang Power Clean
+
Every 3 min x 6 Rounds – T2
. 200/150 m Row
. Max Kg Movidos de Power Clean

—

THURSDAY

Skill Toes to Bar
+
32´EMOM:
M1: 20 Down Ups
M2: 1-2 Rope Climb
M3: 16/12 T2B
M4: 20″ max effort Assault Bike
*RX+ 1 Leg Less Rope Climb

—

FRIDAY

Every 2 minutes x 5
. 3 Power Snatch + 2 OHS
+
Every 2 minutes x 3
. 6/6 RNT Db Overhead Reverse Lunges
. 20-30″ Handstand Hold
+
AMRAP 8
. 6 Box Jump Over
. 5 1Db Thruster @22´5/15
. 4 Strict HSPU

—

SATURDAY

Cada 3 minutos x 5
. 12 Kick Sit
. 12 Mb Warrior Lunges
. 12 Mb Pike Ups/Tukcs

---

GPP

MONDAY

Every 2 minutes x 5 sets
. 1´max Mb Clean for Quality
. 1´rest
+
Every 90 sec x 5
. 12 Mb Cossack Squats
. 12 Superman Rock
+
AMRAP 11 min
8 Rounds:
150/100 mt Row
In the remaining time: max synchro Burpees

—

TUESDAY

5 Sets:
. 10-15 Box Dips
. 6/6 Lateral Step Down
. 10 Plate Hammer Curl
+
EMOM 6 min – 40 sec work 20 sec rest
. M1: Wall Sit Calf Raises
. M2: Plate Front Raises
+
For Time
21-15-9
. Plate Thrusters
. Alternating Plate Push Ups
. Box Jump

—

WEDNESDAY

Every 2 minutes x 5
. 2 Single Arm Kb Swing*
. 3 Single Arm Kb Pull*
. 4 Single Arm Kb Clean*
. 10 Kb Supine Horn Rows
*1 Complex por cada Brazo
+
6 Rounds 2’30» On 30″ Off
. Max Double Unders o Single Unders
. 8 Kb Dead Clean 4/4
. Max Synchro Speed Skater

—

THURSDAY

32´EMOM:
M1: 16 Sprawls
M2: 12-16 Single Arm Ring Face Pull
M3: 5/5 Triangle to Combat Stand
M4: 20″ Max Effort Row

—

FRIDAY

Every 90 sec for 9 sets
. Set 1: Strict Knee to Elbow / Knee-Leg Raise
. Set 2: 8/8 Kb Front Squat
. Set 3: 8/8 Kb Push Press
+
Every 2 min
. 30 sec Hollow / Tuck Hollow / Tuck Sit Up
. 3o sec Plank Shoulder Tap
. 10 Plate Squat Therapy @2´5 O 1´5