Workouts of the week
18/5 – 24/5
HYBRID
STRENGTH
Back Rack Reverse Lunges 4 x 10
+
50 Barbell Pendaly Row
10 V-Ups every Breack
METCON
3 Rounds for Time T-2
250/200 mt run / erg IGYG
10 Burpees Broad Jump (100 cm) IHYG
cap time 15 min
CrossFit
STRENGTH
4–5 series
10 Close Grip Bench Press
Máximas Wide Grip Pull Ups
METCON
4 Rounds for Time
10 Alternating Dumbbell Hang Clean & Jerk
15 cals
10 Dumbbell Snatch
20 mt / reverse Goblet Walking Lunges
HYBRID
STRENGTH
Dumbbell RDL 4 x 10*
+
Max Diamond Push Ups after each set
METCON
5 min 40 sec On 20 sec Off
A: Erg
B: Plate G2O
C: Wall Balls / Med-Ball Squat
CrossFit
STRENGTH
Back Squat 5 x 4
10 Hollow Rock after each working set
METCON
Amrap 15 min
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Burpees Over the Bar
HYBRID
STRENGTH
Strict Pull Ups 4 x 5
+
3 sets
15 Banded Face Pull
20 Alteranting Curl
METCON
16 min Emom
Min 1: 3-5 Devil Clean
Min 2: 10 V-Ups
Min 3: 15-12-9 Cals erg
Min 4: 15-12-9 Cals erg
CrossFit
STRENGTH
A. 4 × 2 Hang Muscle Snatch + 2 Snatch Balance
B. 6 × 1 Snatch Lift-off + 1 Pull + 1 Power Snatch
METCON
Every 2 min x 8
A.
18-15-12 calorie Bike
B.
9-12 T2B
6-9 Thruster
HYBRID
STRENGTH
Seated Dumbbell Shoulder Press 4 x 8*
+
3 sets
8 Seated French Press
6-8 Nordic Curl
METCON
5 Rounds For Time
200-150 mt Erg
10 Loaded Beast Push Ups
10 Weighted Box Step Up 50 cm / 1 DB 20/15 kg
CrossFit
STRENGTH
Volume Accumualtion 14 min
3-5 Weighted Strict C2B
20m Farmer / Front Rack Carry
10-15 Sit Up Throw to Partner
METCON
2 Rounds For Time
30 Synchro Pull Ups
60 American Swing
30 Synchro Down Up
60 cals (shared)
3 sets
8/12 Tall Kneeling Leg Extension
8/12 Medball Leg Curl
Hollow Body Hold to failur
HYBRID
STRENGTH
3 sets
12 Bent Over Lateral Raise
15 Plate Front Raise, slow
+
18-15-12 Dumbbell Hammmer Curl
1 min rest between
METCON
18 min 90 sec On 30 sec Off alt A/B/C
A Box Jump Over
B Erg
C Slam Ball into Reverse Lunges
CrossFit
STRENGTH
Skill Review
Kipping HSP 10/12 min
Hand Stand Walk
METCON
EMOM 20 min
Min 1: Kipping Handstand Push Ups
Min 2: 12-15 Dumbbell Deadlift
Min 3: 35/45 Double Unders
Min 4: rest
Score
HYBRID
HYBRID MURPH
CROSSFIT
MURPH
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run