CROSSFIT “Benchmark Workout Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WEIGHTLIFTING Clean Focus STRENGTH CLASS Press Focus GYMNASTICS Gymnastics Ft. Calisthenics 7/8
CROSSFIT “Work It” A.M.R.A.P 30 Minutes 500m Row 20 Pull-Ups 500m Row 30 DB Snatches 500m Row 40 Burpees 500m Row 50 DB Cleans 35/50lbs 16/22,5kg STRENGTH CLASS Deadlift Focus WEIGHTLIFTING Snatch Balance Focus
CROSSFIT “Strongmen” 10-10-8-8-6-6 Back Squats After Every Set 50m Farmer Carry 2 x 16/24kg Kettlebell WEIGHTLIFTING Power Clean + Clean Focus GYMNASTICS Gymnastics Ft. Calisthenics 8/8
CROSSFIT “SUNDAY SMASHER” REMEMBER, REMEMBER. THE 40 BEFORE NOVEMBER STRENGTH CLASS Full Body Focus
CROSSFIT “Langlaufer” A.M.R.A.P 8 Minutes 200m Run 5 Squat Snatches 95/135LBS 42,5/60KG Rest 3:00 A.M.R.A.P 8 Minutes 250m Row 10 Burpees Over Rower WEIGHTLIFTING Clean + Power Jerk Focus STRENGTH CLASS Squat Focus
CROSSFIT “Mad” For Time 5 Rounds Of 5 Double DB Push Press 10 Double DB Push-Ups 15 Double DB Box Step Overs WEIGHTLIFTING Power Snatch + Overhead Squat Focus STRENGTH CLASS Press Focus
CROSSFIT “Steel Sharpens Steel” E.M.O.M x 20 Rounds 1. Kettlebell Swings 2. Strict Handstand Push-Ups 3. Goblet Squats 4. Strict Pull Ups 24/16KG WEIGHTLIFTING Clean Focus GYMNASTICS Gymnastics Ft. Calisthenics 5/8
CROSSFIT “Cliffhanger” 21-15-9 Calorie Cardio Box Jumps Over Dumbbell Snatches alt. 50/35LBS 22,5/16KG 30/24″ WEIGHTLIFTING Low Hang Snatch Focus STRENGTH CLASS Deadlift Focus GYMNASTICS Gymnastics Ft. Calisthenics 5/8
CROSSFIT “Balance” For Load: 1 Hang Clean 1 Front Squat 1 Clean 1 Front Squat STRENGTH CLASS Squat Focus WEIGHTLIFTING Jerk Focus
CROSSFIT “Chelsea Benchmark Workout” E.M.O.M 30 Minutes 5 Pull-Ups 10 Push-Ups 15 Squats WEIGHTLIFTING Power Snatch + Overhead Squat Focus GYMNASTICS Gymnastics Ft. Calisthenics 6/8
