WORKOUT OF THE DAY

CROSSFIT

“CLEAN SWINGS”

For Time:
30 Clean & Jerks (bodyweight)
After every C&J perform 5 KB swings (16/12kg)

CROSSFIT

“SKILL MILL”

For Time:
200m Run
24 Double-unders
400m Run
48 Double-unders
600m Run
76 Double-unders

WEIGHTLIFTING

Clean focus

CROSSFIT

“SLOW AND STEADY”

30 minute AMRAP of:
2 Squat cleans 80/50kg
40 Pull-ups
2 Jerks 80/50kg
40 Push ups

POWERLIFTING

Press focus

CROSSFIT

“CIRCLES”

EMOM 15 minutes of:
1: 10 kcal row
2: 12 dubbel dumbell clean & jerks
3: 5 Turkish get ups

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: Jumps technique (rope, broad, box)
Strength: Pull-ups

“GIVE ME 20″

10 minute AMRAP:
3 Burpee box jumps
3 Toes 2 bar
3 Pistol squats

POWERLIFTING

Squat focus

CROSSFIT

“You asked for it”

40 minute AMRAP of:
800m Row
45 Dumbell Snatch 22.5/16kg
75 Wall balls
400m Row
75 Sit ups
45 Dumbell Squats 22.5/16KG

CROSSFIT

“CHAOS 2.0″

Don’t fear the unknown!

GYMNASTICS

Technique: handstand + walks
Strength: dips/transitions