Workouts de la semana
2/3 – 8/3
HYBRID
STRENGTH
Deadlift 3 x 6 (30×1)
ENDURANCE
15 min Amrap
Row 500/400 mt (timer)
AMRAP
12 Air Squat
6 Slam Ball o Alt V-Ups
CrossFit
STRENGTH
4 x 1.1.1 Slow Power Snatch
4 x 2 Low Hang Power Snatch
4 x 2 Power Snatch T&G
METCON
In 14 min
45 Toes to bar
then
3-6-9-12-15…
Power Snatch 60-40 kg
15 Air Squat after each round
HYBRID
STRENGTH
4 sets
8-6 Seated Shoulder Press
10 Diamond Push Ups
ENDURANCE
4 Rounds for Time T-2
20 Devil Press 5/5
40 cals 10/10
CrossFit
STRENGTH
6 min EMOM
Min 1: 6-10 Wall Supported HS Shoulder Tap
Min 2: 40 sec Hollow Rock
6 mim Emom
Min 1: 3-5 Strict HSPU
Min 2: rest
METCON
4 Rounds for Time For Team T-2
30 Kipping Handstand Push Ups
45 Deadlift
HYBRID
STRENGTH
3 sets
Suitcase Reverse Lunges 12 (6/6)
Bent Over Row 12
ENDURANCE
15 min 40 sec On 20 sec Off
Min 1: Dumbbell Step Up
Min 2: erg
Min 3: Hands Off Push Ups
CrossFit
STRENGTH
In 15 minute
Build 5 Heavy eps of Front Squat
METCON
12 min Amrap
Atleta 1
9 Dumbbell Clean
15 Chest to Bar
Atleta 2: 45 Double Unders
Each athelt need to complet the task before switch
HYBRID
STRENGTH
4 sets
10 Floor Press
8-10 Banded Wide Pull Ups
ENDURANCE
18 min Amrap T-2
300 mt erg
30 Wall Bal
30 Sprinter Moutain Climbers
CrossFit
STRENGTH
8-6-4-4
Bench Press
10 Gorilla Row After each set
METCON
Every 90 sec x 12
20 Burpees Over the Line
20 Goblet Reverse Lunges
20 cals
HYBRID
STRENGTH
4 x 8 Hip Thrust
ENDURANCE
Double Tabata 40 sec Work 20 sec Off
A. 8 min
Min 1: erg
Min 2: Box Jump
B. 8 min
Min 1: erg
Min 2: Forearm Plank
CrossFit
OPEN 26.2
HYBRID
STRENGTH
Every 90 sec x 8
A: Build 5 Weighted Pull Ups
B: 10-15 Double Crunches
METCON
18 min AMRAP IG YG
6 Dumbbell Snatch
6 Sit Up
6 Reverse Lunges
12 cals
Add 2 rep each round, clas remain 12
CROSSFIT
STRENGTH
In 15 min With a Partner
Build 2 Heavy Hang Power Clean
Build 2 Hevy Hang Squat Clean
METCON
15 min AMRAP IG YG
6 Hang Power Clean
6 Hands Off Push Up
6 Deadlift
6 V-Ups
Add 1 rep each round
HYROX
STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up
ENDURANCE
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps