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30

31

  • Opción 1 Chipper: Push Press, Front Squats, Burpees and 9 more
  • 12 días de CrossFit Chipper: Push Press, Front Squats, Burpees and 9 more
  • Opción 2 Chipper: Push Press, Front Squats, Burpees and 9 more

Jan | 1

2

  • Parte A Clean & Jerk : 1-1-1-1-1-1-1
  • Parte B AMRAP 12 mins: Strict Pull-ups and Box Jumps
  • Opción 1 AMRAP 12 mins: Pull-ups and Box Jumps
  • Opción 2 AMRAP 12 mins: Ring Rows and Box Jumps
  • 10 RFT: Handstand Push-ups, Dumbbell Front Squats and Box Jumps
  • 3 RFT: Power Snatches, Burpees and Row or Bike Calories

3

  • Annie
  • Opción 1 35-25-15-10-5: Single Unders and Sit-ups
  • AMRAP 22 mins: Squat Snatches and Toes-to-bars
  • 6 RFT: Handstand Push-ups and Dumbbell Devil Press

4

  • 4 RFT: 400 m and Air Squats
  • Opción 1 4 RFT: 400 m and Air Squats
  • 4 RFT: 400 m, Clean & Jerks and Box Jump Overs
  • AMRAP 19 mins: Row Calories, Dumbbell Thruster (one arm)s, Dumbbell Thruster (one arm)s and Dumbbell Goblet Squats

5

  • 5 RFT: 400 m, Thrusters and Burpees
  • Opción 1 5 RFT: 400 m, Thrusters and Burpees
  • Opción 2 3 RFT: 400 m, Thrusters and Burpees

6

7

  • AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
  • Opción 1 AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
  • Opción 2 AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
  • AMRAP 20 mins: Toes-to-bars, Devil Press and Burpee Box Jump Overs
  • 5 RFT: Rows, Thrusters and Russian Kettlebell Swings

8

  • AMReps 12 mins: V Situps, Bar Muscle-ups, V Situps and 3 more
  • Opción 1 AMReps 12 mins: V Situps, Chest-to-bar Pull-ups, V Situps and 3 more
  • Opción 2 AMReps 12 mins: V Situps, Assisted Chest-to-bar Pull-ups, V Situps and 3 more
  • FT: Snatches, Burpees, Snatches and 9 more
  • AMRAP 18 mins: Row Calories and Devil Press

9

  • AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders
  • Opción 1 AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders
  • Opción 2 AMRAP 12 mins: Squat Snatches, Clean & Jerks and Single Unders
  • 5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Strict Handstand Push-ups and Chest-to-bar Pull-ups
  • AMRAP 18 mins: Toes-to-bars, Hang Power Cleans and Bar Muscle-ups

10

  • "Tabata" - Handstand Push-ups, Single Leg Squats, Burpees and Jumping Lunges : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Assisted Handstand Push-ups, Pistol (Assisted w/pole or wall)s, Burpees and Jumping Lunges : 8 x 20 secs / 10 secs
  • Opción 2 "Tabata" - Push-ups, Air Squats, Burpees and Jumping Lunges : 8 x 20 secs / 10 secs
  • Lifting: Back Squats, Back Squats and Push Press
  • Chipper: Wall Balls, Dumbbell Snatches, Pistols and 1600 m

11

  • FT: Thrusters, 1200 m, Thrusters and 2 more
  • Opción 1 FT: Thrusters, 800 m, Thrusters and 2 more
  • 6 RFT: 400 m, Wall Balls and Ring Muscle-ups
  • 10 RF-ME: Rows

12

  • AMReps 12 mins: Strict Pull-ups, Push-ups, Air Squats and 6 more

13

  • 4 RFT: Wall Balls, Ring Dips and 400 m

14

  • FT: Strict Pull-ups, Push-ups, and Air Squats
  • Opción 2 FT: Ring Rows, Knee Push-ups and Air Squats
  • Opción 1 FT: Kipping Pull-ups, Push-ups, and Air Squats
  • 5 RFT: Handstand Push-ups, Double Unders and Devil Press
  • 5 RFT: Double Unders, Handstand Push-ups and Dumbbell Deadlifts

15

  • Opción 2 3 RFT: Wall Walks, 600 m and Burpees
  • 3 RFT: Inverted Burpees, 1000 m and Burpees
  • Opción 1 3 RFT: Inverted Burpees, 800 m, and Burpees
  • FT: Burpee Box Jump Overs, Clean & Jerks, Burpee Box Jump Overs and 17 more
  • AMRAP 16 mins: Double Unders, Wallball Unbrokens, Push-ups and Pull-ups

16

  • 21-15-9: Dumbbell Clean & Jerks, Strict Pull-ups and V Situps
  • Opción 1 21-15-9: Dumbbell Clean & Jerks, Kipping Pull-ups and V Situps
  • Opción 2 21-15-9: Dumbbell Clean & Jerks, Jumping Pull-ups and AbMat Sit-ups
  • 4 RFT: Rows, Squat Snatches and Ring Muscle-ups
  • AMRAP 22 mins: Plate Overhead Walking Lunges, Overhead Plate Box Step-ups and Burpees

17

  • 3 RF-ME: Tire Flips, Burpee Box Jump Overs and Jumping Lunges
  • Opción 1 3 RF-ME: Tire Flips, Burpee Box Jump Overs and Jumping Lunges
  • Lifting: Front Squats and Push Press + Push Jerks
  • 6 RFT: Assault Bike Calories and Squat Cleans

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Feb | 1

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