Workouts de la semana
1/6 – 7/6
HYBRID
STRENGTH
KB Sumo DL 4 x 8, 2 sec pause at knee
+
3 sets
Single Arm Kb Press / Floor Press 8
Med-Ball Nordic Curl 6-8
METCON
AMRAP 15′
3 Rounds For Time
30 Wall Ball
30 cals
30 American Swing
Must change every 10 reps
CrossFit
STRENGTH
Every 90 sec x 4
Hang Muscle Snatch + Drop to Power
+
EMOM 8′
2 Low Hang Muscle Snatch 1 Low Hang Power Snatch
METCON
For Time
15 Power Snatch 60/40 kg
100 DU o 200-300 SU
20 Burpee to Target
10 Hang Squat Snatch 60/40 kg
Cap Time 10 min
HYBRID
STRENGTH
Back Rack Reverse Lunges Find 12 Heavy Reps
Bent Over Row 3 x 12
METCON
AMRAP 9 Rounds 90″ On 30″ Off
A. Erg for cals
B. D-Ball Clean / Heavy Dumbbell Clean
C. Burpees no Push Ups Broad Jump
CrossFit
STRENGTH
1 Set Max Strict Pulls Ups
+
4 sets
Pull Ups 60-70% RM
Step Down 6/6 (bench o box)
METCON
9 min Amrap
4 Chest to Bar
6 Box Jump Over
8 Reverse Lunges
9 min Amrap
8 Pull Ups
12 Box Jump
16 Reverse Lunges
*2 min rest between
HYBRID
STRENGTH
Dumbbell Shoulder Press 4 x 6
+
6 min Emom
Min 1: Feet Elevated Tall Plank
Min 2: Goblet Wall Sit
METCON
EMOM 16
Min 1: 12/15 Dumbbell Push Press
Min 2: erg for mt
Min 3: 10/12 Alt. V-Ups
Min 4: erg for mt
CrossFit
STRENGTH
Rack delivery Drill 3 x 5-8
Tall Muscle Clean 4 x 4
Segmented Clean DL Hang Power Clean 4 x 2+1
METCON
5 Rounds 2 min On 1 min Off
7 Dedlift 5 Hang Clean 3 Front Squat
55-45-35 Double Unders
Build weight between sets
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
8 min Emom
Min 1: Handstand Hold Free o Wall o Spotted
Min 2: Handstand Hold Free o Wall
8-10 min Emom
Min 1: 2/6 Press to Handstand
Min 2: rest
METCON
EMOM 20′
Min 1: 6 Toes to Bar
Min 2: 3 Shuttle Run (7,5)
Min 3: 6 Dumbbell Snatch alt Max BP over the DB
Min 4: rest
Every Round add 2 T2B
HYBRID
STRENGTH
4 sets 1 cada 4 min aprox
8 Hip Thrust
30 Bodyweight Russian Twist
20 Frog Pump
METCON
6 Rounds for Quality
15-12 cals
15 Plate GTO
12 Lateral Slam Ball
Cap time 15 min
CrossFit
STRENGTH
4 sets
8 Incline Bench Dumbbell Row
10/12 Kb Standing Pull Over
40 mt Farmer carry
Rest 30 sec between exercies 60 entre rounds
METCON
Summer Hit:: What Is Love
For Time
3-6-9-6-3 Wall Climb, open standards
15 Box Jump Over
*9 min cap time
HYBRID
ENDURANCE
0-20
FOR QUALITY
Floor Press 100
Row 50 cals
Reverse Lunges 100
Row 50 cals
V-Ups / Sit Up 100
20-30
AMRAP
1-2-3-4… Burpees to Plate
2-4-6-8… American Swing
CROSSFIT
STRENGTH
4 Sets
Dips 10-15
KB See-Saw Bent Over Row/side 6-8
Seated Lat Pulldown con banda 12-15
+
3 x max Plate o DB Hammer Hold
3 x max Hollow Body Hold
METCON
FOR TIME
5 sets
Calorie Bike/Row 21/18 cals
American Swing 15
V-Ups 12
Burpees Over the Kettlbell 9
1 minute Rest
Cap Time 20′