CROSSFIT

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MONDAY

STRENGTH
Deadlift
3 x 3.3.3
*15 sec rest between mini sets, 2-3 between sets

METCON
20 minute AMRAP
100/70 Calorie Row (w/ partner Deadlift hold)
50 Deadlifts (80/55) (w/ partner Handstand Hold)
35 Kipping Handstand Push Ups (w/ partner Active Bar Hang hold)

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TUESDAY

SKILL
Muscle Up

METCON
8 minute AMRAP
10-1
Chest to Bar / Box Jump Over / Kettlebell Swings 24/16 kg
. Rest 3 minutes
8 minute AMRAP
10-1
Pull Ups / Box Jump / Down Up

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THURSDAY

STRENGTH
10 min E2MOM
Every 20 sec 2 Squat Clean

METCON
3 Rounds
21 Burpees Bar Facing
15 Hang Power Clean 70/50 Kg
9 S2O 70/50 Kg
*12 min cap Time, Performance sub 9

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FRIDAY

STRENGTH
Toes to Bar Warm Up
Front Squat Warm Up

METCON
For Time
4-8-12-16-20
Front Squat
Toes to Bar
Rounds 1/2 with 45/25 kg
Rounds 3/4 with 55/35 kg
Rounds 5 with 60/45 kg

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SATURDAY

STRENGTH
4 sets
12 Medball Sit Up Throw
12-20 Alternating Single Leg V-Ups
12-20 Plank Twist

METCON
Jack XL
30 minutes Amrap T-2
30 Dumbbell Push Press
30 Kettlebell Swings
30 Box Jumps

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GPP

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MONDAY

STRENGTH
4/5 sets
12 Dual Romanian Deadlift, 30×1
12/15 Australian Pull Ups o Ring Row

METCON
For Time T-2
100/80 cal
50 Burpees Box Jump Step Down 50 cm
100/80 cal
*cap time 17

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TUESDAY

STRENGTH
3 sets
6/8 Single Arm Kb Press x side
8 Single Arm Split Squat x side
10/15 Overhead Plate Sit Up*

METCON
20 min Amrap
24 Air Squat
24 Hands Off Push Ups
24 cals
24 Down Up
24 Sit Up

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THURSDAY

STRENGTH
4 sets
6/8 Strict Pull Ups
12/16 Deficit Reverse Lunges

METCON
16 min 90 sec On 30 sec Off alternating A / B
A: Erg for cals
B: D-Ball Clean for reps
Score: Total reps + cals

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FRIDAY

STRENGTH
3 sets
10-12 Lateral Raise
10-12 Upright Row

3 sets
10-12 Cossack Squat (goblet)
15-20 Banded/Medball Hamstring Curl

METCON
12 min For Quality
21 Americans Swing 32/24 Kg
15 Burpees no Jump
9 Broad Jump Back Pedal

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