WORKOUT OF THE DAY

CROSSFIT

Triple 3 – games 2014

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

CROSSFIT

“Please don’t land on my head!”

For max reps:
10x Snatch (40/20)
10x Snatch (45/22.5)
10x Snatch (50/25)
10x Snatch (55/27.5)
10x Snatch (60/30)
Max reps Snatch (65/35)

Cut off at 15 min.

WEIGHTLIFTING

Snatch focus

CROSSFIT

“DO YOU “THRUST” ME?”

5 rounds for time of:
3-minute timecap
5x bar muscle-ups
25m shuttle run (3 times forward & back)
Max rep thrusters

Rest 3:00 After every 3 min.

POWERLIFTING

Press focus

CROSSFIT

“NO EXCUSES.”

For time:
Run 2km
100 Push-up hand release
100x Sit-ups 
50x Burpees

WEIGHTLIFTING

Clean focus

GYMNASTICS

Technique: swingersclub!
Strength: push-up

CROSSFIT

“Better keep it under the minute”

Every minute on the minute for max rounds
4x Box jump (20/16 inch)
6x dumbell cleans (16/12)
8x Push press (16/12)
Cut off at 15 minutes.

POWERLIFTING

Squats

CROSSFIT

“ERROR 404… numbers not found!”

For max rounds
1x Power clean (70/45)
1x Burpee
Add one rep every round

8 minute time cap.

CROSSFIT

“BURN BABY!”

8x(20:10) Wall ball (10/6)
Rest 2:00

8x(20:10) Box jumps (24/20″)
Rest 2:00

8x(20:10) KB snatch (16/12)
Rest 2:00

8x(20:10) Toes 2 Bar

GYMNASTICS

Technique: swingersclub!
Strength: push-ups