WORKOUT OF THE DAY

CROSSFIT

“NUMBER 191223.”

5 Rounds For Time Of:
15 thrusters, 40/30kg
15 pull-ups
15 Double-unders

POWERLIFTING

Press focus

CROSSFIT

“HAKUNA MASQUATTA.”

For Max Load:

5-5-5-5-5-5-5 reps overhead squat

CROSSFIT

“NUMBER 200104.″

3 Rounds For Time Of:
800-m run
30 pull-ups

GYMNASTICS

Technique: Push-up
Strength: Toes-to-bar

CROSSFIT

“NUMBER 191130.”

50-40-30-20-10 Reps For Time Of:
Medicine-ball cleans
Push press wall-ball shots
x10 in meters row

CROSSFIT

“MAKE THE CUT.”

With Buddy:
3 Minute AMRAP Of:
10 wall balls, 10/6
100m run

1 min. rest

4 min. AMRAP of:
15 wall balls
200m run

1 min. rest

5 min. AMRAP of:
20 wall balls
300m run

1 min.

6 min. AMRAP of:
25 wall balls
400m run

WEIGHTLIFTING

Power snatch and overhead squat focus

CROSSFIT

“BUDDY-UP PART 872.”

Perform As Many Rounds As Possible (With Buddy) In 20 Minutes Of:
8 pull ups
7 box jumps
2 deadlifts, 120/90kg

POWERLIFTING

Press focus

CROSSFIT

“TRIPLET.”

For Time (In Teams Of 3):
3000m row
After every 2 minutes perform 7 sync. burpees

WEIGHTLIFTING

Power clean and front squat focus

GYMNASTICS

Tech: Toes-to-bar
Strength: Handstand