WORKOUT OF THE DAY

CROSSFIT

“Why always those fran numers?”

21-15-9 reps for time of:
Push-ups
Push press 40/25 kg
Double unders
Wall balls 10/8 kg

CrossFit

DUMBBELL RUNNER

5 Rounds For Time of:

10 dumbell squats, 22,5/16kg (2x)
200m run

After the completion of 5 rounds, in the remaining time AHAP 1 rep squat clean. Cut off: 14 minutes

WEIGHTLIFTING

Jerk

POWERLIFTING

Presses

CrossFit

“ALONG CAME THE DEVIL”

20 min E30SECMOM of:
1st minute: 10 push ups
2nd minute: 20 Air squats
3rd minute: 8 chest 2 bar pull ups
4th minute: 7 devil press

WEIGHTLIFTING

Jerk

POWERLIFTING

Presses

CROSSFIT

“YOU GET WHAT YOU GIVE”

30 min AMRAP of:
1600m run
20 dumbell lunges, 22,5kg/16kg (2x)
15 kettlebell swings, 24/20kg
10 burpees
5 muscle ups

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlift

GYMNASTICS

Handstand walk + push-ups

CROSSFIT

“BE ON TIME!”

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

If rounds are completed before the 3 min TimeCap, extend with another 3 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds. (max time-cap = 15 minutes)

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlift

CROSSFIT

“UNITED AS ONE!”

As a 2-person team, AMRAP 20 minutes of:
15 deadlifts, 100/70kg
15 box jump overs, 24″/20″

CROSSFIT

“KINGSDAY VIBES!”

4 rounds for time of:
50 double-unders
25 wall ball shots
10 handstand push-ups

GYMNASTICS

Handstand walk + push-ups