CROSSFIT

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MONDAY

STRENGTH
Segmented Clean DL + Hang P Clean
+
Every 2′ x 4 Rounds
3 Power Clean from low blocks (plates)
+
Every 90″ x 4/6 Rounds
2 Hang Power Clean & Jerk

METCON
15 min Emom
Min 1: 9 G2O
Min 2: 15/12 cals
Min 3; 18/15 Air Squat

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TUESDAY

STRENGTH
4 Sets
10/10 Alt. Glute Bridge Bench Press
15-20 Diamond Push up
10 MedBall/Rower Pike up

METCON
For Time
15-12-9-6-3
HSPU
Box Jump Over
500 mt run
Performance: deficit HSPU

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WEDNESDAY

STRENGTH
Every 2 min x 8
3 Position Power Snatch, climbing

METCON
For Time
15 Power Snatch 50/35 – 40/25
75 DU
12 Power Snatch 60/40- 50/35
75 DU
9 Power Snatch 70/50 – 60/40
75 DU

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THURSDAY

STRENGTH
4 sets
4-6 Front Squat
10 V-Ups

METCON
Every 4 min x 4
10 T2B
20 cals
30 Wall Ball

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FRIDAY

STRENGTH
Strict Pull Ups Protocol Day 4
*pasa desde 40 a 50%

METCON
5 Rounds for Time
12 C2B
10 Dumbbell Snatch
8 Burpees Over the Dumbbell

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SATURDAY

STRENGTH
Deadlift
Build 3 Heavy reps of the day

METCON
3 rounds for time T-2
200 double-unders
30 deadlifts 100/75
30 bar-facing burpees

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HYBRID

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MONDAY

STRENGTH
Barbell Romanian Deadlift 4 x 8

PUMP
12-10-8 Wide Pull Ups
with 2″ pause chin over the bar

ENDURANCE
Every 2:30 min, 2 min work 30 sec rest
A. In 2 min 15 Russian Swing 32/24 max cals
B. In 2 min 10 Devil Slam Ball max cals o erg

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TUESDAY

STRENGTH
Seated Barbell Shoulder Press 4 x 6 rest 90/120 sec

PUMP
3 sets
Max Diamond Push Ups / Kneeling
30 sec Side Plank x side
45 sec rest

ENDURANCE
24 min
Min 1: 15 Wall Ball
Min 2: erg for mt
Min 3: 15 Down Up
Min 4: erg for mt
Min 5: 4/8 D-Ball Clean
Min 6: erg

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WEDNESDAY

STRENGTH
Incline Row 3 x 12

PUMP
15-12-9-6
Tall Kneeling Hummer Curl
Bent Over Plate Row

ENDURANCE
For Time T-2
50 D-Ball Over the Shoulder
100 cals

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THURSDAY

STRENGTH
Deficit Split Squat 3 x 12

PUMP
10 Deficit Glute Bridge
10 Alt V-Ups
20 Body Weight Russian Twist

ENDURANCE
In 15 min T-2
10-1 Box Jump Over YGYG
In the remaingn time amrap cals, change every 10

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FRIDAY

STRENGTH
Chest Fly 4 x 12

PUMP
3/4 sets
12 Skull Crusher
15 Weighted Crunch

ENDURANCE
12-14 min for Quality
6 Wide Tyson Push Ups (focus on chest)
9 Hang Dumbbell Clean
15 cal. Erg

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SÁBADO

MUSCULAR ENDURANCE
Round 1/2 T-2
120 cals
120 DB Front Squat
120 DB Deadlift
*15 reps each max

Round 3/4
120 cals
120 DB Push Press
120 DB Floor Press
*15 reps each max