WORKOUT OF THE DAY

CROSSFIT

“This isn’t fun x 50.”

For time:
50x Thrusters 42.5/30 kg
50x Wall ball 10/6 kg
50x Burpees
50x Double-unders

CROSSFIT

“The F*cked Up Five”

5 Rounds for time of:
5 Power cleans 50/35 kg
5 Push-ups
5 Double unders

Every round, add 5 reps to every movement.

WEIGHTLIFTING

Snatch

POWERLIFTING

Squats

CROSSFIT

“Run Forrest, Run!”

For total time (excluding rest intervals):
Run 1600m
Rest 4:00

Run 800m
Rest 2:00

Run 400m
Rest 1:00

Run 200m

WEIGHTLIFTING

Snatch

POWERLIFTING

Squat

CROSSFIT

“Just let someone else do the heavy stuff”

In teams of 3, complete 3 rounds IGYG (I Go You Go) of:
20x Hang power clean 42.5/30 kg
20x Ring push-ups
50x Knees to elbows
20x Overhead squat 42.5/30 kg
50x Double-unders

WEIGHTLIFTING

Clean & Jerk

POWERLIFTING

Presses

CROSSFIT

“The longest chipper of your life”

For time:
Run 1000m
5x Rope climbs
50x Back squat 60/40 kg
Row 400m
50x Front squat 60/40 kg
5x Rope climbs
Run 1000m

WEIGHTLIFTING

Clean & Jerk

POWERLIFTING

Presses

CROSSFIT

“Ready to load and unload?”

EMOM 12 minutes of:
First minute: 2x clean + 1x jerk @ 80%
Second minute: 3x power snatch @ 70%

CROSSFIT

“DON’T YOU KNOW, PUMP IT UP”

5 rounds for time of:

3 Muscle-ups
6 Burpee pull ups
9 Handstand push-ups
12 Pistol squats

GYMNASTICS

Techniek: Pull-ups
Strength: GHD sit-ups