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Monday
Metcon
“CrossFit Open 17.5”
10 rounds for time of:
9 thrusters 43/29Kg
35 double-unders

Goal
Sport Follow – 40 Day Till The Open!

Mobility
Sofa Stretch

Tuesday

Well being/Construction
1A) Backwards Sled March
3-4 x 50′
1B) Bench Press
3-4 x 4

2A) Seated Sled Rope Pull
3-4 x 50′
2B) D-Ball Shoulder Carries
3-4 x 25′ both sides
2C) Abwheel Rollouts
3-4 x 8-12

Mobility
Shoulder Extension Stretch
Pigeon Stretch

Wednesday
Metcon
“Blocked”
3 Rounds
10 Shuttle Runs
15 Dumbbell Clear & Jerks 22.5/15Kg
10 Shuttle Runs
15 Toes To Bar

Goal
Pacing

Mobility
Straddle Stretch

Thursday
Metcon
“CrossFit Open 20.5(ish)*”
10 Rounds
4 Muscle Ups
8 Cal Row/Ski
12 Wall Balls

*5 rounds of 8 Cal Row, 5 Rounds of 8 Cal Ski

Goal
Sport Follow

Mobility
Frog Stretch

Friday
Metcon
“Buckskin”
AMRAP 15
5 Hold Energy Snatches 50/35Kg
10 Chest to Bar Pull Ups
15 Bar Dealing with Burpees

Goal
Grip / Shoulders Getting A Look In

Mobility
Forearm Stretches
Capsule Stretch

Saturday
Metcon
“The Stoned Ape Concept”
Each 4 minutes x 6 rounds
12/9 Energy Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg

Goal – (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU!

Mobility
Bretzel Stretch


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Hector Antonio Guzman German

Graduado de Doctor en medicina en la universidad Autónoma de Santo Domingo en el año 2004. Luego emigró a la República Federal de Alemania, dónde se ha formado en medicina interna, cardiologia, Emergenciologia, medicina de buceo y cuidados intensivos.

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