CROSSFIT

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TUESDAY

STRENGTH
Back Squat
3 x 3.3
*rest 2-3 minutes

METCON
9 minute AMRAP
3 Power Cleans 100/70 Kg
5 Box Jump Over
7 Down Up

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WEDNESDAY

STRENGTH
Every 3 minutes x 5
6 Bench Press
15 Banded Good Mornings
5-8 Strict T2B

METCON
5 Rounds For Time
12 Box Jump Over
12 C2B

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THURSDAY

STRENGTH
Every 90 sec x 5
3 High Hang Power Snatch into Squat*
*1 sec pausa in catch

Every 90 sec x 5
3 High Hang Squat Snatch

Every 90/120 sec x 5
1 Power Snatch 2 Hang Squat Snatch

METCON
10 minute AMRAP
15 SDHP 35/25 kg
30/20 Double Unders

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FRIDAY

STRENGTH
10 minute EMOM
3-5 Strict Handstand Push-up
20-sec Hollow Rocks

METCON
15 minute AMRAP T-2
19 Wallball (9/6)
19 Calorie Row

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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
For Time T-2
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)

30-20-10
Box Jump-step down (24/20)
Push-ups

30-20-10
Burpees no Push Ups
Sit-ups
*20 minute cap, no rest between
**partition any style

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GPP

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TUESDAY

STRENGTH
4 sets
6-8 Dual Kettlebell Press
10-12 Dual Rack Reverse Lunges (5/5 o 6/6)
+
Shoulders

METCON
20 min AMRAP T-2
10 Hands Off Push Ups
15 American Swing
20 Air Squat

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WEDNESDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, climbing
10 Banded Lateral Walk o Clamshell
+
Glutes

METCON
3 Rounds 4 min On 1 min Off Amrap
9 Slam Ball
12 Sit Up
12/9 cals after each set

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THURSDAY

STRENGTH
4 sets
10-12 Incline Dumbbell Bench Press, 20×1
12-15 Triceps Extension
+
Abs

METCON
3 Rounds
21 Burpees
15 D-Ball Clean 50/40 kg
*cap time 12 min

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FRIDAY

4 sets
4-6 Strict Chin Ups
8-12 Lateral Raise
*90 sec rest between
+
3 sets
Shoulders & Glutes

METCON
12 min Emom
Min 1: 15 Dumbbell Thruster 15/10 kg
Min 2: 15 Cal Erg