WORKOUT OF THE DAY

CROSSFIT

“Again, i did not assume your gender!”

For time:
4-player WOD, 2 male/2 female
Row 5000m
200x Pull- ups
200x Push-ups
200x Box jumps (20 inch)
100x Toes to bar

Workload has to be equaly split.

CROSSFIT

“-PR- TIME!”

EMOM …. min.

Every minute you do a lift!
Start snatching! if you catch it, add 5kG.
If you miss it, start squat cleaning.
Keep squat cleaning and add 5kG if you catch it.
If you miss it, start deadlifting.
Keep deadlifting and add 5KG if you lift it.
Score = 3 max lift scores combined.

WEIGHTLIFTING

Clean & Jerk focus

CROSSFIT

“CLOCK IN THE FACE.”

With a running clock:
3 rounds of
10 squat snatch 40/30
10 toes 2 bar

If rounds are completed before the 5.00 min TimeCap, extend with another 5.00 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds.

POWERLIFTING

Squat focus

CROSSFIT

“PAY THE MAN AGAIN.”

3 Rounds for time of:
15 box jumps
10 burpees over the box
5 dumbell clean & jerks, per hand 22,5/16kg

12 min. time-cap

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: pull-ups
Strength: Handstand push-up

CROSSFIT

Benchmark “CINDY”

Perform as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

POWERLIFTING

Deadlift focus

CROSSFIT

“Got a date bro!”

AMRAP 0-7 min.
Elizabeth
21-15-9
Barbell squat clean 61/43 KG
(ring) dips

2 min rest.

AMRAP 9-16 min.
Amanda
9-7-5
Muscle-up
Snatch, 61/43 KG

CROSSFIT

“BURN BABY!”

800 cal challenge
Teams van 3 tot 4 man. Roei of airbike 800 cal for time

GYMNASTICS

Technique: Dips
Strength: Pull-ups