CROSSFIT

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MONDAY

STRENGTH
15 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups

METCON
For Time
21 – 15 – 9
T2B
42 – 30 – 18
Wall Ball 9/6 kg

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TUESDAY

STRENGTH
1 min On 1 min Off x 5
3 Unbroken Bar Muscle Up
Amrap Burpees over the Box

METCON
For Time T-2
100-80-60-40-20
Double Unders / SU / 1+2
American Swing

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WEDNESDAY

STRENGTH
10 min to find
1 RM Power Clean

3 min Amrap Power Clean @75% o 50% BW

METCON
Death By
Min 1: 15 Down Up
Min 2: 15 cals row
scaled: 12/12

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THURSDAY

STRENGTH
Review HSW / HSPU

METCON
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Strict HSPU
Min 3: 12 Dumbbell DL (2×22,5)

9 min Emom
Min 1: 15 Calorias
Min 2: 3/5 Wall Walks
Min 3: 8 mt Walking lunges

9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Kipping HSPU
Min 3: 12 Dual Dumbbell Front Squat

rest 2 min entre bloques

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FRIDAY

STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS

Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS

METCON
12 min Amrap
30 sec Row
30 ses rest
30 sec Power Snatch 35/25 kg
30 sec rest

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SATURDAY

METCON
For Time – T2

2 Round of:
60 Cal Row
60 T2b
24 Deadlift 100/70kg

Into

2 Round of:
50 Cal Row
50 Pull Up
20 Deadlift 120/80kg

Into

2 Round of:
40 Cal Row
40 C2b
16 Deadlift 140/90kg

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GPP

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MONDAY

STRENGTH
4 sets
8 Dumbbell RDL, 20×1
12 Vups
+
3 x 12 Crush Grip Dumbbell Z-Press

METCON
5 Rounds for Time
21 Air Squat
15 American Swing 24-16 kg
9 Burpees
*1 min rest between, 16 min cap time

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TUESDAY

STRENGTH
3-6 Strict Pull Ups
8-10 Dumbbell Floor Press

4 sets
15 Crush Grip DB Curl
10 Plank to Push Ups

METCON
12 min 90 sec On 30 sec Off
12 calorías Row
10 Push Ups
8 Sit Up

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WEDNESDAY

STRENGTH
4 sets
8 Single Arm Dumbbell Row AHAP x side
10-12 Goblet Narrow Squat 1 1/4
+
100 Weighted Crunch

METCON
15 min Amrap
10 Hang Dumbbell Snatch alt 22.5/15 kg
15 Cals Row
20 Wall Ball

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THURSDAY

STRENGTH
Landime Squat, 30×1
10 – 8 – 8 – 6
10 side bend x side after each set

2/3 sets
30 sec Forearm Plank
30 sec side plank x side
30 sec hollow hold
*1 min rest

METCON
Amrap 15 min – T2
Min 1: Atleta A max D-Ball Clean
Min 2: Atleta B max mt erg
Switch roles each round

Score: Total sum of calories + reps.

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FRIDAY

STRENGTH
3-4 sets
6 Seater Dual Kb Press (suelo o banco)
15-20 French Press

3-4 sets
12-15 Leg Extension (banda o medball)
20 Frog Pump

METCON
15 min Emom
10-15 Box Jump Step Down
10-15 metros al erg
10-15 Dumbbell Push Press

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