CROSSFIT

MONDAY

For Time T2
100 T2B/hang leg raises sincro*
4 K Row
tc.20

—

TUESDAY

Every 2 min x 5, build an heavy set
8 Front Lunges
30 Mountain Climbers
+
3 SETS CONTINUOS:
20/20 Monster Walks (hacia atrás y delante)
8/8 Jump Split Squats
20 Flutter Kicks
+
AMRAP 14
6 DB Step Ups Right @22´5/15
20 DU
6 DB step up left
20 DU
100m sprint o Shuttle Run

—

WEDNESDAY

Every 2 min x 5
2 Slow Snatch DL + 3 Hang Power Snatch*
*2 sec pause in Catch
+
Every 3 min x 4
1 Turkish Get Up, alternating arm each Round
8 Kb Chinese Rows
6/6 Crossover Glute Bridge
+
EMOM 10
8 American Swing @32/20
M1: max box jump
M2: burpees to target

—

THURSDAY

Every 2/3 min x 4
12 Back Squats @60% 1RM Clean*
30 sec Bottom of the Squat Banded Rows
*3 sec pause in the 3,7,11 rep
+
14 Rounds For Time t2
AT1: 7-10 Pull Ups
AT2: 200-300m Assault/150-200 row

—

FRIDAY

EMOM 12
M1: 6 Power Clean & Jerk @60% 1RM Jerk + max Box Jump Over
M2: rest
+
AMRAP 8
12 DL @70/50
9 Kb Clean @24/16
6 HSPU

—

SATURDAY

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.

---

GPP

MONDAY

10/12 min Volume Accumulation
8 Dual Kb Sumo DL
12 Kb Supine Horn Row
20 sec Side Plank each
+
AMRAP 20
AT1: 40m Dual Kb Farmer Walk
AT2: 10 V Ups, max Burpees

—

TUESDAY

WORKOUT 25.05.21
EMOM 12
M1: 4-8 Dual Kb Squat Clean
M2: 14 Cossack Squats
M3: 20-30 Wall Sit Calf Raises Goblet Loaded
+
6 min Volume Accumulation
5 Vertical Jumps (for quality)
8 Plank Drags
12 Curtsy Squat to High Knee
+
12 Rounds for Time
20 Sprinter Mountain Climbers
4 Broad Jumps
6 Front Rack Kb Lunges
tc 14

—

WEDNESDAY

WORKOUT
Every 2 min x 5
3 dual DB Push press + 3 push jerk
12 Mb Pike Ups o Tuck Ups
+
Accessory
+
EMOM 10
M1: 20 DB snatch
M2: 12-16 cal Row

—

THURSDAY

12 min Volume Accumulation
8/8 Db Suitcase Bulgarian Squats
10 Kneeling Sissy Squats
12 Hollow Rocks
14 Glute Kickbacks
+
AMRAP 17
15 Sit Ups
200m run
16 DB Step Ups
21 DU o 50 Singles

—

FRIDAY

EMOM 12
M1: 6-10 Ring Dips / ring dips feet on floor / bench dips
M2: 15 Banded Rows
M3: 40 Russian Twist
+
4 SETS
8/8 Banded Archer Pulls
8/8 Single Leg Romanian DL + Row
20-30 sec Ring Plank
+
For Time
21-15-9
Dual DB sumo DL
Push Ups
*30 Down & Up betwen