WORKOUT OF THE DAY

CROSSFIT

“V-TAPER”

2 x 8 Min. AMRAP Of:
A) AMRAP:
10 C2B Pull-ups
10 Toes-to-bar

Rest 4 Minutes

B) AMRAP:
21 Cal Row
6 Handstand push-ups

WEIGHTLIFTING

Clean and Jerk Focus

GYMNASTICS

Skill: Ring Dips
Strength: Pull-Up

CROSSFIT

BENCHMARK “KELLY”

5 Rounds for time of:
400m Run
30 Box Jumps, 24”/20”
30 Wall-Ball Shots, 10/6kg

CROSSFIT

“ALL OUT”

Strength:
5×3-5 Overhead Press

Conditioning:
For Time:
500m Row

POWERLIFTING

Press Focus

CROSSFIT

“THANK YOU, NEXT”

AMRAP 5:
Max Rounds:
12 Front Squats, 50/35kg
12 Burpees

Rest 3 Minutes

AMRAP 5:
Max Rounds:
9 Front Squats, 60/40kg
9 Burpees

Rest 3 Minutes

AMRAP 5:
Max Rounds:
6 Front Squats, 70/45kg
6 Burpees

GYMNASTICS

Skill: Muscle-Up, Handstand

CROSSFIT

“CARE PACKAGE”

With Buddy 20-Min. AMRAP Of:
10 Power Snatches, 50/35kG
20 Single Arm Dumbbell Hang Clean and Jerks, 22,5/16kg
30 Toes-to-Bar
40 Cal Row

CROSSFIT

“JUMPING SPIRIT”

8 Rounds For Time Of:
10 Box Jump Over
20 Double-unders

WEIGHTLIFTING

Clean Focus

CROSSFIT

“LACTAID”

4 Rounds For Time Of:
21 Dumbbell Lunges, alt.
15 Push-ups, HR
9 Deadlifts, 80/50kg

Rx = 2 x 22,5/16kg

POWERLIFTING

Press Focus