WORKOUT OF THE DAY

CROSSFIT

“JAILBREAK”

10 Rounds For Time:
1 Power Snatch, 70/45kg
3 Overhead Squats, 70/45kg

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Toes-to-bar Focus

CROSSFIT

“QUICK ‘N SPICY”

3 x 3 Min. AMRAP Of:
1) 10 Pull-ups
5 Burpees to target

3:10 Min. Rest

2) 10 Toes-to-bar
5 Burpees to target

3:10 Min. Rest

3) 5 Pull-ups
3 Burpees to target
5 Toes-to-bar
3 Burpees to target

CROSSFIT

“FAST FORWARD”

14-Min. AMRAP Of:
9 (Handstand) Push-ups
15 Kettlebell Swings, 24/16kg
21 Cal Row

POWERLIFTING

Squat Focus

CROSSFIT

“METABOLIC CONDITIONER”

For Time:
1600m Row
160 Double-unders
1600m Run

GYMNASTICS

Handstands

CROSSFIT

“TICK-TOCK”

For Time:
20 Power Cleans (50/35kg)
20 Thrusters
20 Push Presses
20 Front Squats
20 Power Snatches

On the minute (including 0:00): 3 Burpees

CROSSFIT

“BEAR COMPLEX”

5 Rounds For Load Of:
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WEIGHTLIFTING

Snatch focus

CROSSFIT

BENCHMARK “ANNIE”

50-40-30-20-10 Reps For Time Of:
Double-Unders
Sit-Ups

Rx+ = only unbroken d.u.-sets

POWERLIFTING

Squat focus