WORKOUT OF THE DAY

CROSSFIT

“Timers make me nervous”

EMOM 16 minutes of:
5 burpees
15 double-unders

CROSSFIT

“Sorry for all them squats tho…”

3 ROUNDS FOR TIME OF:
5x handstand push-ups
10x overhead squat 50/35 kg
15x Knees 2 elbow
400m run

WEIGHTLIFTING

Cleans

POWERLIFTING

Deadlifts

CROSSFIT

“Why do you plan weights I can’t lift?”

Snatch ladder for time followed by a clean and jerk ladder for time:
1x snatch at 50/20 1x clean & jerk at 40/30
1x snatch at 55/25 1x clean & jerk at 50/35
1x snatch at 60/30 1x clean & jerk at 60/40
1x snatch at 65/35 1x clean & jerk at 70/45
1x snatch at 70/40 1x clean & jerk at 80/50
1x sntach at 75/45 1x clean & jerk at 90/55

If the rx weights are not possible, choose another weight that you will add after every lift.

WEIGHTLIFTING

Cleans

POWERLIFTING

Deadlifts

CROSSFIT

“Calorie burner!”

Run 8x200m
Active rest: 1 minute of single-unders

WEIGHTLIFTING

Snatch

POWERLIFTING

Squats

GYMNASTICS

Skill: muscle-up transitions
Strength: Gymnastics Complex WOD

CROSSFIT

“I’m a madman”

In teams of 2, for time:
50 double-unders
20 deadlifts, 90/60 kg
100 double-unders
15 deadlifts, 100/70 kg
150 double-unders
10 deadlifts, 110/80 kg
200 double-unders
5 deadlifts, 120/90 kg

WEIGHTLIFTING

Snatch

POWERLIFTING

Squats

CROSSFIT

“Just keep pushing and pulling”

Perform as many rounds as possible in 12 minutes of:
1-2-3-4-5-6 etc.
Dumbell lunges, 22.5/16 kg
Muscle-ups

CROSSFIT

“You asked for it… Grace kills Karen!”

For time:
10 clean & jerks 60/40 kg
50 wall balls 10/6 kg
10 Clean & Jerks 60/40 kg
50 wall balls 10/6 kg
10 Clean & jerks 60/40 kg
50 wall balls 10/6 kg

GYMNASTICS

Skill: muscle-up transitions
Strength: Gymnastics Complex WOD