CROSSFIT

MONDAY

5 set
2 Snatch Lift Off + 1 Snatch Grip Deadlift
+
14 minute EMOM
1 – 35 sec max Power Snatch 35/25
2 – 35 sec Bike
*aim for a consistent number using a technique you can sustain in a workout

—

TUESDAY

5 sets
10-12 Db Bench Glute Bridge o Glute Bridge Floor Press
AMRAP Australian Pull Ups
10-15 Roll Out
+
For Quality T-2
10 Rounds of Heavy Dumbbell DT
1 Round each
10 Partner Push Ups + Clap after each set (1+1)

—

WEDNESDAY

3 sets
10 Back Rack Reverse Lunges (5/5)
5 Broad Jump after each Set
+
VOGUE 1990
AMRAP 25
22 Wall Ball
22 Box Jump
400 mt Run

—

THURSDAY

Find 1 Heavy rep of this Complex
1 Clean 1 Push Jerk 1 Split Jerk
*cap time 12 min
+
S&M
For Time
10-1
Power Clean 60/40
15 Double Unders after each set
cap time 12

—

FRIDAY

EMOM 15
. 1-3 Rope Climb
. 10-12 Rolling Pistols
. 10-12 Vups
. Rest

MI NOVIO ES UN ZOMBI
For Time
10 Rounds for Time
10 No Push Ups Burpees Broad Jump*
5 Toes to Bar
*150/100 cm
**cap time 22 min

—

SATURDAY

??

.

---

GPP

MONDAY

4 sets
8 Dual Kb Sumo Deadlift, tempo 30×1
10 Goblet Loaded Cossack Squat
10 Single to Double Superman
+
Team Wod
AMRAP 16
Atleta 1: 18 Sumo Deadlift High Pull
Atleta 2: 12-10 Cal Row
Score: Rounds / Reps

—

TUESDAY

3-4 sets
10-12 Bells Glute Bridge Floor Press
AMRAP Ring Row
30-45 sec of Hollow Body Hold
+
5 Rounds 3 min on 1 min Off
12 Box Jump Step Down
9 Sit Up
6 Deficit Push Ups / Push Ups / Kneeling PU

—

WEDNESDAY

10 min For Quality
4-6 Strict Knee to Elbow o Leg Raise
20 sec Side Plank
10 Tall Plank Shoulder Tap

AMRAP 25
22 American Swing
22 Sprinter Mountain Climbers
400 mt Row

—

THURSDAY

4-5 sets
6-8 Seated Strict Press 20×1 tempo
16 (8/8) Suitcase Reverse Lunges
Russian Twist
+
Accessory
+
For Time
20 – 2
Single Arm Hang Clean and Jerk
15 Air Squat after each set
*14 min cap time

—

FRIDAY

. 1-3 Strict Pull Ups
. 15-20 sec L Sit Hold
. 12 Vups – Tuck Up Sit Up
. Rest
+
For Time
10 Rounds for Time
10 No Push Ups Burpees Broad Jump*
5 Tuck Up Sit Up
*150/100 cm
**cap time 22 min