CROSSFIT

---

MONDAY

STRENGTH
Sumo Deadlift
Every 3 minutes
10 – 8 – 6 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

---

TUESDAY

STRENGTH
5 x 3 Push Jerk*
*no Touch and Go

METCON
3 Rounds
1 min cal Row
1 min Dual KB/DB Shoulder to Overhead*
1 min rest

2 min rest

3 Rounds
1 min cal Row
1 min Dual KB/DB Snatch*
*peso liviano, vamos por muchas reps!

---

WEDNESDAY

STRENGTH
4 sets
12 Back Rack Split Squat (6/6)
30 mt Farmer Carry AHAP
*rest 2 min o alterna cada ronda con un compañero

METCON
For Time
90 Wall Ball – peso / altura target
75 Box Jump – altura
50 Burpees – No push Ups
50 Chest to Bar – Pull Ups – Jumping PU
*15 min cap time
**Performance sub 13

---

THURSDAY

?

---

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Power Clean 80-55 kg
Toes to Bar
*cap time 9 min
**performance sub 7

---

SATURDAY

METCON
Loredo
6 Rounds For Time
24 Air Squat
24 Push Ups
24-18 Calories Erg (Any)
400 mt Run
*cap time 35
**performance sub 30

---

GPP

---

MONDAY

STRENGTH
4-5 sets
6-8 Dual DB o Landmine Squat, 30×1 tempo
6 Broad Jump for Distance
90 sec rest
+
3-4 sets
15 Plate Bent Over Row

METCON
15 min Amrap
18-15 cals erg
15 DB Goblet Squat 22.5/15 kg
12 Hands Off Burpees

---

TUESDAY

STRENGTH
3-4 sets
6-8 Z-Press
10-15 RDL, 30×1 tempo
10 V-Ups + 30 sec Hollow Hold

METCON
21 min – 35 sec On 25 sec Off
Min 1: DB Push Press 16/12 kg
Min 2: Reverse Lunges
Min 3: Air Bike for cals

---

WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups
10 Single Arm DB Row x side
*rest 90 sec

METCON
6 Rounds For Time – T2
14 Dumbbell Burpees Step Over 22.5/15
30 calorias o 400 mt Run (200 each)
*18 min cap time

---

THURSDAY

?

---

FRIDAY

STRENGTH
3 sets
10 Bench Chest Fly
10 Pinch Press
20 Feet Elevated Tall Plank Shoulder Tap

3 sets
15 Hip Thrust
10 Lying Glute Kick x side
5 Bridge Walk Out

METCON
In 15 min
1000 mt Run
Amrap
10 KB Deadlift 32/24 kg
10 Hands Off Push Ups / Kneeling
*2 reps + every Round

---