CROSSFIT “BIG SHARK” As Many Rounds As Possible In 20 Minutes Of: 40 Kettlebell Swings, 24/16kg 30/24 Calorie Row 20 Toes-to-Bar 10 Alternating Dumbbell Power Snatches, 22,5/16kg WEIGHTLIFTING Clean Focus POWERLIFTING Deadlift Focus
CROSSFIT “QUADPUMP” Back Squat 10-10-10-10-10 Reps For Load WEIGHTLIFTING Snatch Focus GYMNASTICS Toes to Bar Focus
CROSSFIT “DON’T SNAP” For Time: 100 Double-unders 50 Sit-ups 25 Push-ups 10 Burpee Box Jump-over 25 Push-ups 50 Sit-ups 100 Double-unders POWERLIFTING Press Focus
CROSSFIT “UNFRIENDLY FRAN” 5 Rounds x 4 Minutes: 15/12 Cal Row 12 Chest-to-bar Pull-ups 9 Thrusters, 50/35kg WEIGHTLIFTING Jerk Focus POWERLIFTING Squat Focus
CROSSFIT “GREEN LIGHT” Every 01:30 x 10 Rounds, each for time, of: 100-meter Sprint (Run) GYMNASTICS Push-up and Dips Focus
CROSSFIT ”HORSEPOWER” 21-15-9 Reps For Time Of: Front Rack Lunges Double Dumbbell Shoulder to Overhead
CROSSFIT “CHESTDAY” Bench Press 5-5-5-5-5-5 reps + max reps push-ups after every set WEIGHTLIFTING Clean Focus
CROSSFIT “RISE UP” Perform as many rounds as possible in 12 minutes of: 20 Double-unders 1 Muscle-ups / 2 Pull-ups 20 Double-unders 2 Muscle-ups / 4 Pull-ups 20 Double-unders 3 Muscle-ups / 6 Pull-ups 20 Double-unders 4 Muscle-ups / 8 Pull-ups …. WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus
CROSSFIT “TEAM ROCKET” Teams of two must complete 80 rounds of the following complex: 3 Kettlebell Swings 2 Goblet Lunges 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The partner who hands off the Kettlebell must immediately perform 15 burpees before he or she may receive it back from his or…
CROSSFIT “RIDERS ON THE STORM” Accumulate as many calories as possible in 20 minutes (with buddy, IGYG) of: – Row – Bike – Ski – Assault POWERLIFTING Squat Focus
