CROSSFIT – Tue, 7 Apr GYMNASTICS 2 ROUNDS OF: -10 HOLLOW ROCKS -15 BANDED FACE PULLS -10 AIR SQUATS -20 JUMPING JACKS 8 MIN SKILL: KIPPING PULL-UPS -STRICT BAR HANGING (HOLLOW TO ARCH) -KIP SWING -KIPPING PULL UPS STRENGTH EVERY 90 SECONDS FOR: -STRICT CHIN UP 4 X 6 AMRAP 15 MIN -6 PULL UPS […]

CROSSFIT – Lunes, 6 de abril   TABATA – Barbell Good Mornings – OH Squat Hold   WEIGHTLIFTING EMOM 1′ TO 3′ – 1 HANG MUSCLE SNATCH + 1 HANG SQUAT SNATCH 40%-50% 1′ REST EMOM 5′ TO 7′ – 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH 55%-65% 1′ REST EMOM 9′ TO […]

CROSSFIT – Sat, 4 Apr PARTNER WORK PART 1 – BUY IN (YGIG)1000M ROW 80 WALL BALLS 9/7KG60 ALTERNATING KB SNATCH 1-time exercise (AMRAP – Rounds and Reps) PART 2 – 20 MIN AMRAP 10 BURPEES 8 BOX JUMP OVERS 10 AB MAT SIT UPS ONE PERSON COMPLETES FULL ROUND WHILE PARTNER HOLDS PLANK/WALL SIT […]

CROSSFIT – Fri, 3 Apr PULL UPS PULL UPS 4 X 8 PROGRESSIVE IF YOU CAN ADD WEIGHT 8 MIN AMRAP (AMRAP – Rounds and Reps) 8 MIN AMRAP 30 DU / 60 SU 10 PLATE LEG RAISES 5 PULL UPS REST 5 MINS 8 MIN AMRAP (AMRAP – Rounds and Reps) 8 MIN AMRAP […]

CROSSFIT – Thu, 2 Apr PUSH PRESS (Weight) BB PUSH PRESS 4 X 10 PROGRESSIVE 16 MIN EMOM 16 MIN EMOM MIN 1 – 8 PUSH PRESS 30/25KG MIN 2 – 12 PLATE GTO’S 15/10KGMIN 3 – 12/10 CAL ROW MIN 4 – 10 WALK OUT TO PUSH UP

CROSSFIT – Wed, 1 Apr CLEAN COMPLEX (Weight) CLEAN COMPLEX 5 X 31 DEADLIFT 1 POWER CLEAN 1 HANG POWER CLEAN 1 FRONT SQUAT CHIPPER FOR TIME (Time) CHIPPER FOR TIME 8 GOBLET SQUAT 8 KB RUSSIAN TWISTS 10 HANG POWER CLEAN 35/25KG9 GOBLET SQUAT 9 KB RUSSIAN TWISTS10 HANG POWER CLEAN 35/25KG10 GOBLET SQUAT […]

CROSSFIT – Tue, 31 Mar 30 MIN AMRAP (AMRAP – Rounds and Reps) 30 MIN AMRAP PARTNER BUY IN 1000M ROW 40 KB SNATCH 24/16KG20 KB DEADLIFTS 24/16KG20 BOX JUMP OVERS 10 DOWN UPS

CROSSFIT – Mon, Mar 30 FRONT SQUATS (Weight) 3 X 10 FRONT SQUATSPROGRESSIVE 90 SECS REST BARBELL REVERSE LUNGES (Weight) 3 X 8/8 BB REVERSE LUNGES PROGRESSIVE 90 SECS REST 10 MIN AMRAP (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 KB AMERICAN SWINGS 24/16KG10 WALL BALLS 9/7KG10 PLATE AB MAT SIT UPS 10/5KG

CROSSFIT – Sat, 28 Mar 30 MIN PARTNER AMRAP (AMRAP – Rounds and Reps) 10 KB SQUATS 16/12KG10 PUSH UPS 10 ALT V SIT UPS 100M SPRINT ONE PERSON FINISHES ALL REPS AND SPRINT THEN TAGS PARTNER TO START NEXT ROUND ONE RESTS WHILE OTHER WORKS

CROSSFIT – Fri, 27 Mar DEADLIFT 3RM TEST (Weight) 10 REPS — EMPTY BAR 8 REPS – 40%6 REPS – 60% BUILDING SETS (REST 2 MINS) 3 REPS — 70%3 REPS — 80%3 REPS — 90% FOR TIME (Time) FOR TIME 30 KB DEADLIFTS 24/16KG 27 ALT KB LUNGES LUNGES 24 AB MAT SIT UPS […]