CROSSFIT

MONDAY

STRENGTH
Every 90 sec x 5
5 Broad Jump for Max Distance

Every 2 min x 5
1.1.1 Paused Power Snatch
*1 sec Above the Knees

METCON
15 min Emom
Min 1: 15/12/9 Cal Bike
Min 2: 15 Box Jump 50/60 cm
Min 3: 9 Hang Power Snatch 50/35 kg

—

TUESDAY

STRENGTH TEST PREP
4 sets
8 Back Squat
8 Strict Chin Ups, 20×1
*rest 90 sec

METCON
12 min Amrap
5 Deadlift 100/70 kg
15 Wall ball 9/6 kg
30 Double Unders / 60 SU / 40 sec DU Attempts

—

WEDNESDAY

ROW TEST PREP
Row 2 x 4 min On 4 min Off 
*increasing effort every 2 minute

METCON
Interval 18.1- 30 minute AMRAP
2:30 On 30 sec Off
8 T2B
10 Dumbbell Hang Clean and Jerk alt 22.5/15 kg
14/12 Calorie Row

—

THURSDAY

STRENGTH
5 Close Grip Bench Press
10-15 DB Romanian Deadlift
*rest 90 sec

METCON
5 Rounds
2 Burpees Bar Muscle Up
20 American Swing
250 m Run
*add 2 Bar Muscle Up each Round

—

FRIDAY

TRENGTH
Single Foot Handstand Hold Wall Supported
30 sec On 90 sec Off x 5

Every 90 sec x 5
3-5 deficit Negative HSPU

METCON
4 Rounds for Quality
12 Strict Handstand Push-ups
16 Dumbbell Box Step-Overs (22/15)

—

SATURDAY

Partner Workout
00-10′
8 RFT YGIG
Kettlebbell DT

-into-

10-25′
10 RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row

---

GPP

MONDAY

STRENGTH
3 sets
8 Dual Kb Rack Split Squat
8 Single Arm Row
+
8 min Emom
10-12 Banded Face Pull
45 sec Goblet Wall Sit Hold

METCON
Every 4 minutes for 12 minutes
Run 200 o Row 200/150 mt
10 Burpee Box Jumps

—

TUESDAY

STRENGTH
Every 90 sec x 5
5 Broad Jump for Max Distance
+
Every 90 sec x 5
6-8 Devil Hang Power Clean
3 Push Press
+
3 sets
15-20 Crush Grip Curl and Press
*rest 1 min between

METCON
90 sec On 30 sec Off x 7
12 Plate Ground to Overhead 20/15
9 Cals Bike
6 Burpees no Push Ups

—

WEDNESDAY

STRENGTH
5 sets
10 Alternating Floor Press
30 sec Side Plank each
*rest 90 sec
+
3-4 sets
20 Tall Plank Shoulder Tap
15 Weighted Crunch
10 Banded Triceps Extension

METCON
20 minute AMRAP T-2
10 Hands Off Push Ups
15 Air Squat
20 calorias Row o 60 DU
*releay Style

—

THURSDAY

STRENGTH
Bike 2 x 4 min On 4 min Off

METCON
5RFT
12 American Swing 32/24 KG
12 Weighted Step Over the Box
12 Plate Sit Up

—

FRIDAY

STRENGTH
3 sets
8 T-Bar Row
12 Lateral Raise
*rest 60-90 sec

3 sets
8 Hip Thrust
12 Leg Extesion
*rest 60-90 sec

METCON
For Time – T2
2 Rounds
800 mt run o Row (400 each)
40 alt Dumbell Snatch