WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15 HANG POWER CLEAN 50/35Kg 12 LATERAL BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 15 HANG POWER CLEAN 40/25Kg 12 LATERAL BURPEES   BEGINNER: 60 SINGLE UNDERS

FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL BALL by feel   CAP TIME 15’

METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW 9 BURPEES PULL UP 12 KB SWING 24/16Kg 800m RUN 100 SINGLE UNDERS 20 Ab-Mat SIT UP   BEGINNER: 60 CAL ROW 9 BURPEES 9

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP   METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg 3 BAR MUSCLE UP   INTERMEDIATE: 10 POWER SNATCH 30/20Kg 5 CHEST TO BAR   BEGINNER: 10 POWER SNATCH by feel 5 RING ROW

DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75%   METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 22.5/15Kg   INTERMEDIATE: 50 DEFICIT PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 17.5/10Kg   BEGINNER: 50 KNEES

TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS   SWITCH PARTNER EVERY ROUND

WEIGHTLIFTING IN 12 MIN: 1RM SNATCH   METCON TEST OPEN 12.1 AMRAP 7’ BURPEES

METCON AMRAP 5’ 50 DOUBLE UNDERS 10 POWER CLEAN 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 PUSH JERK 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 POWER SNATCH   RX: BARBELL 40/30Kg INTERMEDIATE: BARBELL 35/25Kg, 50 DUs -> 70 SUs BEGINNER: BARBELL by feel, 50 DUs -> 30 SUs

STRENGTH EMOM 10’ ODD: 6 DEADLIFT @65-70% EVEN: 4-6 STRICT PULL UP   METCON FOR TIME 15 DOUBLE DB SNATCH 30 CHEST TO BAR 15 DOUBLE DB SNATCH 20 CHEST TO BAR 15 DOUBLE DB SNATCH 10 CHEST TO BAR 15 DOUBLE DB SNATCH   RX: DB 20/15Kg INTERMEDIATE: DB 15/10Kg, CHEST TO BAR ->

METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs   INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs   BEGINNER 250m ROW 15 KB RUSSIAN SWING by feel 10 WALL BALL by feel

METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR   INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP   BEGINNER: 12 FRONT SQUAT by feel 12 KNEES PUSHUP 12 SIT UP

METCON TEAM OF 2 10 ROUNDS FOR TIME 1 ROUND MADE BY PARTNER A: 200m ROW PARTNER B: REST PARTNER A: REST PARTNER B: 200m RUN WITH MEDBALL 20/14lbs PARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) THEN SWITCH PARTNER

WEIGHTLIFTING IN 12 MIN: 1RM CLEAN & JERK   METCON AMRAP 14’ RX: 6 TOES TO BAR 8 POWER CLEAN 60/40Kg 10 LATERAL BURPEES   INTERMEDIATE: 6 KNEES TO ELBOWS 8 POWER CLEAN 50/30Kg 10 LATERAL BURPEES   BEGINNER: 6 KNEES TO CHEST 8 POWER CLEAN by feel 10 LATERAL BURPEES

METCON 2’ ON – 2’ OFF x 8 INTERVALS (32MIN) RX: 30 DOUBLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 40/30Kg   INTERMEDIATE: 50 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 35/25Kg   BEGINNER: 30 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK by feel

STRENGTH EMOM 10’ ODD: 5 FRONT SQUAT EVEN: 8 BB ROW   METCON 2 ROUNDS FOR TIME RX: 30 OVERHEAD SQUAT 40/30Kg 15 CHEST TO BAR 30 PUSH PRESS 40/30Kg 15 CHEST TO BAR   INTERMEDIATE: 30 OHS 30/20Kg 15 PULL UP 30 PUSH PRESS 15 PULL UP   BEGINNER: 30  OHS by feel 15

METCON AMRAP 18’ RX 20 HANDSTAND PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg 20 BOX JUMP 60/50cm 10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg   INTERMEDIATE: 20 DEFICIT PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg 20 BOX JUMP 50/40cm 10 1-ARM KB FRONT RACK LUNGES

BARBELL CYCLING EVERY 1:15 x 6 SETS 8 POWER SNATCH @40-50% of 1RM   METCON AMRAP 10’ RX: 6 STRICT PULL UP 12 KB SUMO DEADLIFT HIGH PULL 24/16Kg 14 KB GOBLET SQUAT 24/16Kg   INTERMEDIATE: 6 STRICT BANDED PULL UP 12 KB SUMO DEADLIFT HIGH PULL 20/12Kg 14 KB GOBLET SQUAT 20/12Kg   BEGINNER:

TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE DB THRUSTER E) MAX REPS BURPEES   SWITCH AS NEEDED AT EVERY SWITCH 20m SHUTTLE RUN

DEADLIFT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 12’ RX: 6 STRICT HANDSTAND PUSH UP 9 DEADLIFT 100/70Kg 36 DOUBLE UNDERS   INTERMEDIATE: 6 DEFICIT PUSH UP 9 DEADLIFT 80/50Kg 50 SINGLE UNDERS   BEGINNER: 6 PUSH UP or KNEES PUSH UP 9 DEADLIFT by feel 36 SINGLE UNDERS

METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST 4 MIN AMRAP 4’ 9 BURPEES 9 TOES TO BAR 9 FRONT SQUAT 60/40Kg   INTERMEDIATE: TOES TO BAR -> KNEES TO ELBOWS FRONT SQUAT

GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP   INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP   BEGINNER:

METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg   INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

OPEN WORKOUT 19.1 :)))

BOX LEAGUE CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . . LATERAL BURPEES   INT: 1-2-3-4 . . . PUSH JERK 30/20Kg 2-4-6-8 . . . LATERAL BURPEES   BEG: 1-2-3-4 . . . PUSH JERK

METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR   INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 15/10Kg 40 PULL UP   BEG: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER by feel 40 JUMPING PULL UP   CAP TIME 28 MIN

METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   BEG: 15 – 12

METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1