Workouts de la semana
13/7 – 19/7
HYBRID
STRENGTH
Barbell SLRDL 3 x 8
Every 90 sec x 6
A: Max Strict Chin Ups, 3 seg de pausa arriba
B: Med-Ball Hamstring Curl 6/8
ENDURANCE
Every 2 min x 6
A. 20/18/15 cals
B. 10/15/20 Burpees Box Jump
CrossFit
STRENGTH
Back Squat 5 x 3
2-3 Broad Jump after each set
METCON
5 Rounds 3 min On 1 min Off
6 Chest to Bar – Pull Ups
8 Front Squat 50/305
50 Double Unders
HYBRID
STRENGTH
Barbell Shoulder Press 5 x 5
ENDURANCE
In 8 min T-2
100 Dumbbell Push Press
AMRAP Cals
In 8 min T-2
100 Air Squat
AMRAP Cals
CrossFit
STRENGTH
A. Scarecrow Snatch 4 x 3
B. Build 3 Heavy Power Snatch 10′ Cap Time
METCON
For Time:
21 Power Snatch 30/25
21 Burpees Over the Bar
15 Power Snatch 50/35 – 40/25 – 35/20 kg
15 Burpees over the Bar
12 Power Snatch 60/40 – 50/35 – 40/25 kg
12 Burpees over the Bar
9 Power Snatch 70/45 – 60/40 – 50/35 kg
9 Burpees over the Bar
rest 90 sec after each couplet
HYBRID
STRENGTH
Incline Row 4 x 8
+
EMOM 8
Min 1: Incline DB Curl 10-15
Min 2: Hollow Body Hold 40″
ENDURANCE
AMRAP 14
12/9 cals
12 DB Hang Clean alt
12 Sit Up
CrossFit
STRENGTH
4 sets
Chest Supported Alternatijg DB Row 12-16
Strict K2C 6-10
METCON
I LIKE IT
5 Rounds fro Time
Suitcase Walking Lunges 20m
Wall Climb 5
Cap time 15 min
3 sets
8 Crush Grip Curl
12 Banded Curl
*time cap 12 min
HYBRID
STRENGTH
Deficit Split Squat 3 x 12
+
EMOM 6
Min 1: 40 sec max Heels Elvated Narrow Squat
Min 2: 40 sec max V-Ups into Hold
ENDURANCE
IN 16′
4-8-12-16-20…
Wall Ball
Down Up
200 mt Run every 4′
CrossFit
STRENGTH
BB Hip Thrust 4 x 6-8
Leg Curl 10-15
METCON
18 min – 90 sec On 90 sec Off
A: 18 American Swing + Max Assault Bike
B: 10 Burpees Over the Line + Max Assault Bike
Alternating
HYBRID
STRENGTH
Dumbbell Chest Press 12-10-8-8
+
Every 90 sec x 6
A: Skull Crusher 12-15
B: Weighted Crunch 15-20
ENDURANCE
EMOM 15′
Min 1: Loaded Beast Push Ups 8/10
Min 2: American Swing 15/12
Min 3: cals 12/9
CrossFit
STRENGTH
3-4 sets
Push Press 4-6
Reverse Fly 12
Reverse Sit Up 12
METCON
20 min Amrap
40 mt Farmer Carry 2 KB x 32-24-16
15 Wall Ball
10 DB Hang Clean & Jerk x side
Every 4 from 0:00: 200m Run/Ski
HYBRID
STRENGTH
12 min Emom
Min 1: 8/10 Heavy Squat
Min 2/3: erg for mt
+
12 min Emom
Min 1: 8/10 Strict Pull Ups
Min 2/3: erg for mt
ENDURANCE
Every 2:30 min x 15 min
A. 500 mt run
B. 500 mt row/ski
C. 1000 mt Bike Erg
CROSSFIT
METCON
AMRAP 20 o 25?
30 min Amrap T-2
100/70 Cal Row
-into-
12 rounds alt:
3 Power Clean
6 Weighted Step Up
6 Burpees
-into-
AMRAP Calorie Row
Score: calories