WORKOUT OF THE DAY

CROSSFIT

“SCARFACE”

As Many Rounds As Possible In 18 Minutes Of:
25 Cal Cardio
20 Weighted Box Step-ups, 24″/20″
15 Single Dumbbell Devil’s press, 22,5/16kg

WEIGHTLIFTING

Clean Focus

CROSSFIT

“DIE HARD”

12-Minute AMRAP Of:
1+1 Pull-ups
1+1 Push-up
2+2 Pistol Squats, alt.

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Squat Focus

CROSSFIT

“NUMBER OF THE BEAST”

6 Rounds For Time Of:
60 Double-unders
6 Power Snatches, 60/42,5kg

WEIGHTLIFTING

Clean and Jerk Focus

GYMNASTICS

Ropeclimbs Focus

CROSSFIT

“SUNSET BOULEVARD”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Air Squats
6 Burpee Box Jump Overs, 24″/20″

Rest 3 Minutes

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Single Dumbbell Goblet Squats, 22,5/16kg
6 Burpee Box Jump Overs, 24″/20″

Rest 3 Minutes

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Double Dumbbell Front Squats, 2×22,5/16kg
6 Burpee Box Jump Overs, 24″/20″

POWERLIFTING

Deadlift Focus

CROSSFIT

“DT” BENCHMARK

5 Rounds For Time Of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 70/47,5kg

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“UTMOST UNUSUAL”

Complete as many Calories on the Rower as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower

GYMNASTICS

Handstand Push-up Focus

CROSSFIT

”CROSSFIT TOTAL”

Sum of the Best of Each Lift:
1. Back Squat
2. Shoulder Press
3. Deadlift