CROSSFIT

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MONDAY

STRENGTH
Every 90 sec x 6
1 Clean 2 Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

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TUESDAY

STRENGTH
Back Squat
6 – 4 – 2 + 1 Drop Set* AMRAP
*10% less

METCON
For Time
3 Rounds
5 Thruster 42.5/30 kg
5 Chest to Bar
15 Double Unders

2 Rounds
10 Thruster 42.5/30 kg
10 Chest to Bar
30 Double Unders

1 Round
20 Thruster 42.5/30 kg
20 Chest to Bar
60 Double Unders

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FRIDAY

SKILL
Handstad Push Ups

METCON
4 Rounds For Time
Row 250 mt
3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 American Swing
*cap time 24 min

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SATURDAY

STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up

METCON
20 min 40 sec On 20 sec Off

1. Wall Ball
2. Row
3. D-Ball Clean
4. Box Jump
5. Rest

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SUNDAY

STRENGTH
4 sets
10 DB Incline Press
6-10 Wide Grip Pull ups
*rest 90 sec between sets

4 sets
10 DB Romanian Deadlift
10 Narrow Squat
*rest 90 sec between sets

METCON
For Time
40-30-20
DB Box Step Up
Sit Ups
Cals Erg
*18 min cap time

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GPP

MONDAY

STRENGTH
4 sets
8 Kettlebbell Shoulder Press
12 DUal KB Reverse Lunges (6/6)
*2 min rest between

METCON
Every 2:30 min x 20 min alternating A / B
A.
25/20 cals Row + 5 Burpees Over the Erg
B.
10 D-Ball Clean alt + 10 Broad Jump Back Pedal

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TUESDAY

STRENGTH
5 x 5 Trap Bar Deadlift

METCON
2 Rounds For Time
21 – 15 – 9
Wall Ball
Sit Up
1 min rest between

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FRIDAY

STRENGTH
3 sets
12 Seated Dumbbell Lateral Raise
12 Dumbbell Curl

3 sets
20 Single Leg Hip Thrust 10/10
20 Banded Monster Walk

METCON
For Time T-2
1000 mt Row
50 Box Jump 50/60 cm
750 mt Row
100 Burpees
750 mt Row
50 Box Jump 50/60 cm
1000 mt Row
*27 min cap time