WORKOUT OF THE DAY

CROSSFIT

“Heat Of The Moment”

For Time

9-15-21

Wall Ball Shots
Toes To Bar

Rest 3 Minutes

21-15-9

Wall Ball Shots
Toes To Bar

WEIGHTLIFTING

Clean & Jerk Focus

STRENGTH CLASS

Press Focus

CROSSFIT

“Spotlight”

E.M.O.M x 24 Rounds
1. 3 Rope Climbs
2. 3 Wall Walks
3. Max Cal Cardio
4. Rest

WEIGHTLIFTING

Snatch Focus

STRENGTH CLASS

Deadlift Focus

CROSSFIT

“DT Hero Workout”

For Time

5 Rounds Of
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead

Rx = 105/155lbs 47,5/70kg

WEIGHTLIFTING

Clean Focus

GYMNASTICS

Pull-Up Focus 5/8

CROSSFIT

“Victory Lap”

For Time

4 Rounds Of
400m Run
20 Box Jumps
10 Chest To Bar Pull-Ups

WEIGHTLIFTING

Snatch Focus

STRENGTH CLASS

Squat Focus

GYMNASTICS

Pull-Up Focus 5/8

CROSSFIT

“Easy Going”

A.M.R.A.P 25 Minutes

21 Alt. Dumbbell Snatches
15 Kettlebell Swings 24/16kg
9 Burpees

Rx = 16/22,5kg 35/50lbs

STRENGTH CLASS

Press Focus

WEIGHTLIFTING

Jerk Focus

CROSSFIT

“Zelos Games”

Every 1:45 x 8 Rounds Of:

1. 25 Double Unders + 3 cleans
2. 25 Double Unders + 3 cleans
3. 25 Double Unders + 3 cleans
4. 25 Double Unders + 2 cleans
5. 25 Double Unders + 2 cleans
6. 25 Double Unders + 1 cleans
7. 25 Double Unders + 1 clean
8. 25 Double Unders + 1 clean

Start @ 60%, Increase Each Round

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Pull-Up Focus 6/8

CROSSFIT

“BF Barbara”

Buddywod, 5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

IGYG – No Rest In Between Rounds

TC = 35 minutes

STRENGTH CLASS

Full Body Focus