WORKOUT OF THE DAY

CROSSFIT

“BRUTAL SKILLS”

15 minutes to find your 1RM snatch, clean & jerk and deadlift.
When you fail a lift 2 times in a row, continue to the next lift.

CROSSFIT

“MEMORY LANE PT. 1”

A) 9-15-21 Reps For Time Of:
Power snatch, 40/25kg
Broad jumps + 2 burpees after each jump.

B) Find your max height box jump

Compare score with 11-1-2-18

WEIGHTLIFTING

Snatch focus

CROSSFIT

“MEMORY LANE PT. 2”

“Fran“
21-15-9 Reps For Time Of:
Thrusters, 43/30kg
Pull-ups

Compare score with 19-2-2019

POWERLIFTING

Squat focus

CROSSFIT

“MEMORY LANE PT. 3”

10-9-8-7-6-5-4-3-2-1 Reps For Time Of:
Burpee Pull-up
Burpee Toes-to-bar

Compare score with 27-3-2018.

WEIGHTLIFTING

Jerk focus

GYMNASTICS

Technique: Pistol squats
Strength: Box jumps

CROSSFIT

“MEMORY LANE PT. 4”

4×3 min AMRAP of:

1) 100 Double-unders + 20 snatches

2) 50 Double-unders + 10 snatches

3) 25 Double-unders + 5 snatches

4) AMRAP snatch

Rx: 50/35kg
1 minute rest between rounds

Compare score with 4-6-2018

POWERLIFTING

Deadlift focus

CROSSFIT

“MEMORY LANE PT. 5”

For Time:
10 Pistol Squats, alt.
50 Double-unders
20 Dumbbell Clean & Jerk, alt. @ 22,5/16kg
75 Double-unders
30 Pull-ups
100 Double-unders
20 Dumbbell Snatch, alt. @ 22,5/16kg
75 Double-unders
10 Pistol Squats, alt.
50. Double-unders

Compare score with 20-7-2018

CROSSFIT

“MEMORY LANE PT. 6”

Bear Complex!

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

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

GYMNASTICS

Technique: kipping + butterfly
Strength: toes-to-bar