WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 37 | 2023
>MONDAY 11/09 CF CLASS WU: AMRAP 4’10 RUSSIAN SWING8 ROMANIAN DEADLIFT6 BAR SWING PARTE A) EVERY 2’30” X 15’5 REPS DEADLIFT PARTE B) COMPLETE FOR TIME (16’)200 – 300 – 400 M RUN20 – 15 – 10 A.SWING20 – 15 – 10 PULL UPS ENDURANCE
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 35 | 2023
>MONDAY 28/08 CF CLASS WARM UP – 3 ROUNDS FOR TIME 5 AIR SQUAT + 5 SQUAT JUMP10 PLANK COMMANDO20 SKIP BACK SQUAT – EVERY 2’30” X 10’:9-7-5-3 REPS @FROM 50% TO 90% 4RM PARTE A: EVERY 2’30” X 10’TO FIND 2 RM BCK
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 39 | 2021
>MONDAY 27/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica SnatchA- WEIGHTLIFTING SESSION - Every 2’:• 3 sets: 2 Paused Squat Snatch + 1 Snatch (@50-60%)• 3 sets: 1 Paused Squat Snatch + 1 Snatch (@60-65%)• 4 sets: 2 Snatch (@65-75%)B- STRENGTH
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 37 | 2021
>MONDAY 13/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica SnatchA- WEIGHTLIFTING SESSION - Every 2’:• 3 sets: Power Snatch Btk + Squat Snatch Btk + Snatch (@50-60%)• 3 sets: 2 Squat Snatch Btk + Snatch (@60-65%)• 4 sets: Power Snatch
WORKOUT CF/ED WEEK 37 | 2021
>MONDAY 13/09 CROSSFIT CLASS WARM UP + TECNICA DEADLIFTPARTE A) EVERY 2’30” X 15’SET 1-2-3 → 5 REPS 65% conc 5” + 10 STRICT TOES TO BARSET 4-5-6 → 8 REPS 65% + 10 STRICT TOES TO BARPARTE B) METCON CHIPPER50 FRONT
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 36 | 2021
>MONDAY 06/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Clean & Jerk A) PRIMARY WEIGHTLIFTING SESSION - Every 2’: 3 sets: Clean Pull Btk + Power Clean Btk + Clean + 1 Jerk (@50-60%) 3 sets: Clean Pull
workout cf/ed week 36 | 2021
>MONDAY 06/09 CROSSFIT CLASS WARM UP + TECNICA PULL UPS BUTTERFLY PARTE A) EMOM 12’:A) 6 SCAPULAR PULL UPS CIRCOMDUCTIONB) 6 SHORTS AND QUKLY PULL UPS C) REST PARTE B) EMOM 20’:A) 12/10 CAL BIKERG B) 8 HAND STAND PUSH UPS/ 3 WALL
WORKOUT CF/ED WEEK 29 | 2021
>MONDAY 19/07 CROSSFIT CLASS PARTE A) WARM UP + TECNICA BACK SQUATEVERY 2’30” X 15’:2 BACK SQUAT @85-95%25 PUSH UPSPARTE B) AMRAP 20’1 BURPEE PULL UPS1 FRONT RACK LUNGES1 PUSH PRESS*ADD 1 REP EACH ROUND ENDURANCE CLASS PARTE A) 40′ E5MOM200 M RUN15 AMERICAN
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 29 | 2021
>MONDAY 19/07 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica SnatchA- PRIMARY WEIGHTLIFTING SESSION - Every 2’:• 2 sets: 1 Muscle Snatch + 2 Power Snatch• 3 sets: 1 Power Snatch + 1 Squat Snatch• 3 sets: 2 Squat Snatch• 3/4 sets:
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 28 | 2021
>MONDAY 12/07 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’: 2 sets: 2 Muscle Snatch + 1 Power Snatch 3 sets: 2 Power Snatch 3 sets: 1 Power Snatch + 1 Squat
