CROSSFIT “MURPH PREP 6” OOG: For Time: Buy-in: 800m Run 5 Rounds Of: 10 Pendlay Rows 20 Push-ups 30 Air Squats Buy-out: 800m Run Rx = 50% bodyweight ZOOM: For Time: Buy-in: 100 Mountain Climbers 5 Rounds Of: 10 Pendlay Rows 20 Push-ups 30 Air Squats Buy-out: 100 Mountain Climbers POWERLIFTING Squat Focus
CROSSFIT “KICKSTART” OOG: Every 2,5 minute x 8 Rounds Of: 250m Row ZOOM: Every 2,5 minute x 8 Rounds Of: 12 Burpees WEIGHTLIFTING Jerk Focus GYMNASTICS Pull-up Strenght & Core Stability Focus
CROSSFIT “DEADLINE” OOG: 4 Rounds For Time Of: 10 Deadlift, 80/55kg 20 Kettlebell Swings, 24/16kg 30 Sit-ups ZOOM: 4 Rounds For Time Of: 10 Single Leg Deadlift 20 Kettlebell Swings 30 Sit-ups POWERLIFTING Deadlift Focus
CROSSFIT “GOT 5 ON IT” OOG: 5-Minute AMRAP: 21 Dumbbell Power Snatches, alt. 21 Burpees 21 Cal Row Rest 3 Minutes 5-Minute AMRAP: 15 Dumbbell Power Snatches, alt. 15 Burpees 15 Cal Row Rest 3 Minutes 5-Minute AMRAP: 9 Dumbbell Power Snatches, alt. 9 Burpees 9 Cal Row Rx = 22,5/16kg ZOOM: 5-Minute AMRAP: 21…
CROSSFIT “ONLY WAY IS UP” OOG: 12-Min. AMRAP Of: 10 Box Jumps 5 Handstand Push-ups ZOOM: 12-Min. AMRAP Of: 10 Jump Squats 5 (Handstand) Push-ups GYMNASTICS Handstand Push-up & Hollow/Arch Focus
CROSSFIT “MACHO MAN REMIX” OOG/ZOOM: 6 Rounds For Time Of: 25 Double-unders 3 Power Cleans 3 Front Squats 3 Push Jerks Rx = 60/42,5kg
CROSSFIT “JUMP AND SWEAT” OOG: For Time: 800m Run 800m Row 80 Double-unders 400m Run 400m Row 40 Double-unders 800m Run 800m Row 80 Double-unders ZOOM: For Time: 200 Mountain Climbers 200 Lateral Hops 80 Double-unders 200 Mountain Climbers 200 Dumbbell Touches (fast feest) 40 Double-unders 200 Mountain Climbers 200 Lateral Hops 80 Double-unders WEIGHTLIFTING…
CROSSFIT “POWERCHECK” ZOOM/OOG 12-Min. AMRAP Of: 12 Sit-ups 7 DB Power Clean 5 DB Push Jerk Change side after every round POWERLIFTING Deadlift Focus
CROSSFIT “JACK IN THE BOX” OOG: 4 Rounds For Time: 18/12 Calorie Row 15 Box Jump Overs, 24’/20′ 12 Kettlebell Swings 9 Weighted Box Step Ups ZOOM: 4 Rounds For Time: 15 Tuck Jumps 12 Kettlebell Swings 9 Lunges 6 Turkish Get-up WEIGHTLIFTING Snatch Focus GYMNASTICS Pistol Squats and Handstand push-up Strength Focus
CROSSFIT “MURPH PREP 5” OOG Every Minute x 15 Rounds Of: 5 Pendlay Rows 10 Push-ups 15 Air Squats ZOOM: Every Minute x 15 Rounds Of: 5 Dumbbell Curls (2 handed) 10 Push-ups 15 Air Squats POWERLIFTING Press Focus
