CROSSFIT “Please don’t land on my head!” For max reps:10x Snatch (40/20)10x Snatch (45/22.5)10x Snatch (50/25)10x Snatch (55/27.5)10x Snatch (60/30)Max reps Snatch (65/35) Cut off at 15 min. WEIGHTLIFTING Snatch focus
CROSSFIT “DO YOU “THRUST” ME?” 5 rounds for time of:3-minute timecap5x bar muscle-ups25m shuttle run (3 times forward & back)Max rep thrusters Rest 3:00 After every 3 min. POWERLIFTING Press focus
CROSSFIT “NO EXCUSES.” For time:Run 2km100 Push-up hand release100x Sit-ups 50x Burpees WEIGHTLIFTING Clean focus GYMNASTICS Technique: swingersclub!Strength: push-up
CROSSFIT “Better keep it under the minute” Every minute on the minute for max rounds4x Box jump (20/16 inch)6x dumbell cleans (16/12)8x Push press (16/12)Cut off at 15 minutes. POWERLIFTING Squats
CROSSFIT “ERROR 404… numbers not found!” For max rounds1x Power clean (70/45)1x BurpeeAdd one rep every round 8 minute time cap.
CROSSFIT “BURN BABY!” 8x(20:10) Wall ball (10/6)Rest 2:00 8x(20:10) Box jumps (24/20″)Rest 2:00 8x(20:10) KB snatch (16/12)Rest 2:00 8x(20:10) Toes 2 Bar GYMNASTICS Technique: swingersclub!Strength: push-ups
CROSSFIT “Again, i did not assume your gender!” For time:4-player WOD, 2 male/2 femaleRow 5000m200x Pull- ups200x Push-ups200x Box jumps (20 inch)100x Toes to bar Workload has to be equaly split.
CROSSFIT “-PR- TIME!” EMOM …. min. Every minute you do a lift! Start snatching! if you catch it, add 5kG. If you miss it, start squat cleaning. Keep squat cleaning and add 5kG if you catch it. If you miss it, start deadlifting. Keep deadlifting and add 5KG if you lift it. Score = 3…
CROSSFIT “CLOCK IN THE FACE.” With a running clock:3 rounds of10 squat snatch 40/3010 toes 2 bar If rounds are completed before the 5.00 min TimeCap, extend with another 5.00 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds. POWERLIFTING Squat focus
CROSSFIT “PAY THE MAN AGAIN.” 3 Rounds for time of:15 box jumps10 burpees over the box5 dumbell clean & jerks, per hand 22,5/16kg 12 min. time-cap WEIGHTLIFTING Snatch focus GYMNASTICS Technique: pull-upsStrength: Handstand push-up