CROSSFIT

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MONDAY

STRENGTH
5 sets
4 Thruster
4 Weighted Pull Ups

METCON
For Time
21 Front Squat 50/35
15 Chest to Bar
21 Push Press 50/35
15 Chest to Bar
21 Thruster 50/35
15 Chest to Bar
*15 min cap time

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TUESDAY

STRENGTH
12 EMOM
Min 1: Max Strict HSPU
Min 2/3: Descanso

METCON
Every 8 min x 3
800m Run o Row
60 Wall Ball
AMRAP Wall Walks

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WEDNESDAY

STRENGTH
Every 90 sec x 6
1 Pull Clean
1 Hang Power Clean
1 Power Clean

METCON
14 min AMRAP
60 Double Unders
30 Toes to Bars
15 Power Clean 70/50 kg

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THURSDAY

STRENGTH
4 sets
10 Box GHD Sit Up
10 Lateral Pass x side
20/30 m UB D-Ball Carry

METCON
5 rounds
28 Cals
21 Box Jump
12 Single Arm Push Press 6/6 22.5/15
*cap time 17 min

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FRIDAY

STRENGTH
Every 3 min x 5
5-5-3-3-3 Sumo Deadlifts

METCON
5 Rounds For Time
5 Deadlift 100/70 kg
10 Burpees over the bar
20 Air Squat

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SATURDAY

METCON
For Time – T2
1200m Row
90 SDHP 35/25 kg
30 Synchro Burpees

800m Row
90 Thrusters 35/25 kg
30 Synchro Burpees

400m Row
90 Snatch 35/25 kg
30 Synchro Burpees

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GPP

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MONDAY

STRENGTH
3 sets:
6/8 Single Arm Dumbbell Row
10/12 Single Leg RDL
+
3 sets
30 Russian Twist

METCON
20 min Amrap
12 Alt V-Up
12 Box Jump Step Down
12 Dumbbell Clean 6/6 (25/20)

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TUESDAY

STRENGTH
10-8-6-6 Dual KB Front Squat 30×1
6/8 Single arm Press x side
+
3 sets
10/15 French Press

METCON
8 Rounds for Time
12 cals Row
10 Goblet Reverse Lunges
8 Down Up
cap time 15 min

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WEDNESDAY

STRENGTH
4 sets
12 Bulgarian Squat 6/6
6 Strict Chin Ups 3 sec pause at top
+
3 x Max Banded Pull Apart

METCON
3 Rounds for Time
250 mt run o Erg
4 rounds
3 Push Press 20/12,5
9 Air Squat
cap time: 16 min

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THURSDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
3 x 15 Side Bend x side

METCON
18 min Emom
Min 1: 15/12 cals
Min 2: 12 American Swing 24/16
Min 3: 10 Slam Ball

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FRIDAY

STRENGTH
3 sets
12/+ Seated Dumbbell Curl
Max Diamond Push Ups

3 sets
12 Dumbbell Single Leg Glute Bridge
10 Deficit Cross Leg Glute Bridge x side after each set

METCON
For Time T-2
100 Weighted Step-Ups
80 DB Power Snatches
1200m erg
cpa time 20 min

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