Weightlifting (Clean and Jerk) 4 Sets / 90” 1 High Hang Sqt. CL + 1 Hang Sqt. CL @ 65-70% 4 Sets / 90” 2 Squat Clean and Jerk @ 75-80% Metcon (Reps) 4 x 2’ AMRAP 9 C2B 6 Box Jump Over @ 60/50 Max P.CL 2’ Rest @40-50-60-70 / 30-35-40-45 ADV: +10/5 Kg

Weightlifting (Back Lunge) 3 RFQ 8-10 DB Back lunge x leg 10 Ring Rows feet eleved 5/5 KTB Bottom Up Press 60” Rest Nancy 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) namesake photo «Nancy» is a classic CrossFit benchmark WOD, one of «The Girls,» originally published on the CrossFit main site on June 28, 2005. One variant of the workout is «Nautical Nancy,» which substitutes

Weightlifting (Deadlift) 10’ EMOM M1: 5 DL @ 70-80% M2: 7m HSW o Práctica Metcon (Tiempo) 3 RFT 10 DL @ 110/80 5 HSPU 10/7 Cal Row/AB/Ski 5 HSPU ADV: @ 120/90 – Estrict HSPU Time Cut 10 mins

Weightlifting (Weighted Pull-up) WHEIGHTED CHIN UP Build a 5 RM En 4 Sets 3′ / Set @Rest: 5-8 1 DB Strict Press x arm Metcon (Rondas y Reps) 14′ AMRAP 7/7 1DB Sh2OH @ 22’5/15 7 T2B 7 High Box Jump @ 70/60

Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI ADV: @ 50/35

Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9

Metcon (Peso) 12’ EMOM M1: 4 DL* M2: 4 Bench Press* M3: 2 Rope Climb Legless *cada set disminuir una rep (4-3-2-1) *Augmentar peso en cada set Metcon (Reps) 15’ EMOM M1: 5 DL @110/80 + 5 HSPU M2: Max T2B M3: Rest ADV: DL @120/90 – Deficit HSPU

Weightlifting (Power Clean) 8’ EMOM 1 PCL + 1 FSQT+ 1 PUSH JERK *BUILD A HEAVY REP Metcon (Rondas y Reps) 3’ AMRAP Max Complex MACHO MAN @ 50/35 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 60/40 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 70/45 ADV: @60/40 – @70/45 – @80/50 MACHO MAN: 3 PCL + 3 FSQT + 3 PUSH JERK Metcon (Rondas y Reps)

Weightlifting (Box Squat) BUILD A 3RM BOX BACK SQUAT 4 SETS 3’/Set Despues de cada levantamiento: 100m Sprint Run Metcon (Reps) DEATH BY 10 WALL BALLS *Cada min: 5 Reps mas 2’ Rest Then: 21-15-9 DBall Alt. Lunge @ 40/30 Burpees Over the DBall *Anotar suma total de WB y el tiempo de la segunda parte ADV: WB @30/20 / Alt. Pistols w/DB o KTB @ 20/15 Y Burpees Over

Skill WORK ON HSPU AND PISTOLS (10-15’) Si ya se tiene HSPU y Pistols realizar: 3/4 RFQ 5-8 DB/KTB Bulgarian Split x leg 30” Rest Build a 3RM Deficit Strict HSPU 30” Rest *No SHSPU sub: 3RM Deficit Kipping HSPU **Realizar 3 o 4 Rondas dependiendo del tiempo del trabajo de skill Mary As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15

Metcon CORE NOT FOR TIME 150m 1 KTB Farmer Walk (75m x arm) 1’ DBall Bear Hold 1’ L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 45” DBall Bear Hold 45” L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 30” DBall Bear Hold 30” L-Sit Hold (Ring o Box) *if able L-Sit w/ Plate 10/5kg Metcon (Tiempo) TEAMS OF 3

  Weightlifting (Snatch) 3 SETS 90”/Set 5 OHS w/5” Pause 1st Rep 3 SETS 90”/Set 4 Snatch Balance 4 SETS 90”/Set 12” Pause 1st Pull + Hang Sqt. Snatch *Realizar una pausa de 3” en el 1er Tirón cada 2cm Metcon (Rondas y Reps) 7’ AMRAP 50 DU 10 P. Snatch @ 40/30 ADV: 50/35