CROSSFIT

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MONDAY

TEST
50 Kipping Toes to Bar / Kipping Knee to Chest
Cap time 5 min

METCON
For Time – T2
5 Rounds
16 Synchro DB Snatches alt 22,5/15 kg
8 Synchro Burpees over the DB, facing
4 Synchro Bar Muscle Up / C2B / Pull Ups
into 300 Double Unders

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TUESDAY

STRENGTH
Deadlift
3 x 3 + 2 Drop Set (-10%) Amrap

METCON
Every 3 min x 5
9 D-Ball Over the Shoulder
12 V-Ups
12/15 Hands Off Push Ups

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WEDNESDAY

TEST
50 Kipping Chest To Bar / Pull Ups
Cap time 7 min

METCON
20 min Amrap, relay style
2 Wall Walks
8 Box Jump Over
16 cals
Cap time 25 min

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THURSDAY

STRENGTH
3 sets
10/12 Seated Dumbbell Curl
Max Diamond Push
3 Sets
12/15 Single Dumbbell Sumo Squat Pulse
12 Banded Monster Walk

METCON
20 min AMRAP – T2
40 Burpees over the Partner
30 mt Wheelbarrow Carry
80 Devil Slam Ball
30 mt Buddy Carry (caballito)
40 Calorías erg

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FRIDAY

STRENGTH
Every 2 min x 8
1.1.1 Squat Clean

METCON
1-10
Hang Power Clean 60/40
1-10
Front Squat 60/40

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SATURDAY

METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min

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SUNDAY

DETOX SUNDAY
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing

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GPP

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MONDAY

STRENGTH
3 sets
10/8 Seated Shoulder Press AHAP
16 Déficit Split Squat 8/8
Tabata
Loaded Beast Push Ups
Jumping Lunges

METCON
For Time – T2
50 cals
5 Rounds
21 Synchro American Swing 24/16 kg
15 Synchro Burpees Over the Line
50 cals
Cap Time 18 min

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TUESDAY

STRENGTH
4 x 4/6 Trap Bar Deadlift
3 sets
10 Cross-Legged Glute Bridge
12/16 Alt V-Ups

METCON
15 min AMRAP
15 Wall Ball
15/12 Calorías erg
15 Sit Up
15 Hands Off Push Ups

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WEDNESDAY

STRENGTH
4 sets
8 Incline Bench Press
10 Narrow Stance Goblet Squat
3 x 12 Seated French Press

METCON
Every 2 min alternating A/B x 16 min
A. 15/12 cals + 8 BPNP Broad Jump Back Pedal
B. 15 Slam Ball + 8 Down Up into Lunges

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THURSDAY

STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
3 sets
Max Curl
Max Weighted Toes Touch Crunch

METCON
15/19 min EMOM
Min 1: 200 mt Erg
Min 2: 15 Medball Sit Up
Min 3: AMRAP Devil Slam Ball
Min 4: Rest

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FRIDAY

STRENGTH
3 sets
12 Seated Dumbbell Lateral Raise
12 Dumbbell Curl
3 sets
12 Dumbbell Single Leg RDL
20 Frog Pump

METCON
15 min Emom 45 sec On 15 sec Off
Min 1: D-Ball Over the Shoulder
Min 2: Box Jump Step Down
Min 3/4: Cals erg

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SATURDAY

METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min

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SUNDAY

DETOX SUNDAy
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing