CROSSFIT

MONDAY

Strength
Every 2 min x 5
. 30″ plank + 30″ max Strict HSPU o 1 x Unbroken
+
Metcon
22´AMRAP
. 300m row / 600m assault
. 5 Devil´s Press @22´5/15
. 15 Tuck Sit Ups

—

TUESDAY

Strength
Every 2 min x 5
. 3 High Hang Squat Clean
+
Accessory
+
Metcon
2 Rounds for Time
. 400m run
. 30 hang power clean @50/35
. 20 pull ups
*cap time 12

—

WEDNESDAY

Strength
Every 2 min x 5
. 3 Push Jerk, 2 sec Pause in Catch Position
+
Metcon
12´AMRAP*
. 10 Db Snatch alt. @22,5-15
. 5 t2b
*Every 4 Rounds perform 50 Du

—

THURSDAY

Power Endurance
5 sets
. 45″ max cal Assault
. 2´rest
+
Accessory
3-4 sets
. 20 Wall Sit Calf Raises
. 10 Jumping Lunges
. 12 Alternating V-Ups
+
Metcon
EMOM 8 min
20 Sprinter Mountain Climbers, 6 Box Jumps, 5 Burpees

—

FRIDAY

Strength
Every 2 min x 5
. 3-6 Seated Ring Pull Ups (use false grip), scale up to L Sit o down to Feet on Box
. 12-15 MB Sit Ups
+
For Time
12-15-21
C&J @50/30
. 1-3 rope climb and 200m MB Run* between sets
*or 40 mt Farmer Carry

—

SATURDAY

*

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GPP

MONDAY

Upper Body
Every 2 min x 5
. 30 sec Kb/Db plank + 5-10 Kb/Db push ups t21x1
+
Accessory
+
Metcon
AMRAP 16 min
. 5 tuck sit ups
. 10 burpees
. 15-25 DU/50 SU

—

TUESDAY

Every 2 min x 5
7 dual DB Front Squats 1 1/4
8 MB Warrior Lunges
+
Accessory
+
2 Rounds For Time
. 30 Db Hang Power Clean
. 400m row
. 50 sit ups
. 60 MB lunges

—

WEDNESDAY

Total Body
Every 2 min x 5
. 5 Single Arm Kb Push Press T31x2
. 14 Lying Leg Twist
+
Metcon
EMOM 12 min
M1: 3-5 Strict Pull Ups/10-12 Ring Rows
M2: 45″ max cal Assault Bike
M3: 45″ max American KB Swing

—

THURSDAY

Power Endurance
Every 3 min x 5
. 20-30 Sprinter Mountain Climbers
. 200m run
+
Leg Accessory
+
Metcon
For Time
18-15-12-9-6
. Synchro Lateral Jumps over the Db
. 2Db Deadlift, (split reps)
. Synchro Down Up

—

FRIDAY

Total Body
Every 3 min x 5
. 12 Kb High Pulls
. 6/6 Goblet Lateral Step Ups
. 3/3 Kb Thrusters
+
Metcon
Amrap 9 min
. 16 Tall Plank Kb Drag
. 14 Sit Ups
. 10 Box Jumps
. 5 Diamond Push Ups