WORKOUT OF THE DAY

“ENGINE FAILURE”

A.M.R.A.P 3 Minutes x 5 Rounds

5 Rounds Of:
1 Snatch 30/42,5KG
1 Overhead Squat 30/42,5kg

Max Reps Double Unders

Rest 2:00 Between Rounds

WEIGHTLIFTING

Clean Focus

POWERLIFTING

Press Focus

CROSSFIT

“MIDDLE OF NOWHERE”

For Time:

30 Cal Row
20 Alt. Single Dumbbell Man Makers, 12/16kg
30 Cal Row
10 Box Over Jumps
30 Cal Row
20 Alt. Single Dumbbell Man Makers, 12/16kg
30 Cal Row

WEIGHTLIFTING

Hip Snatch Focus

POWERLIFTING

Squat Focus

CROSSFIT

“PUSH IT REAL GOOD”

For Load:

2 Push Press
1 Push Jerk
1 Power/Split Jerk

WEIGHTLIFTING

Power Jerk/Push Press Focus

GYMNASTICS

Pull Up Focus

CROSSFIT

“DOWN UNDER”

12 Minute E.M.O.M

1. 10 Handstand Push Up
2. 8 Over & Unders 24″/30″
3. Max Medball GHD Sit-Ups

WEIGHTLIFTING

Snatch Balance Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“NOTHING BUT A PEANUT”

A.M.R.A.P 20 Minutes

5 Deadlifts 50/80kg
3 Cleans 50/80kg
1 Jerk 50/80kg
400m Run

POWERLIFTING

Bench Press Focus

WEIGHTLIFTING

Clean Focus

CROSSFIT

“BARBARA, BENCHMARK WORKOUT”

5 rounds for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

– Rest 3:00 Per Round.

GYMNASTICS

Toes To Bar Cycle Week 4/4

CROSSFIT

“CROSSFIT OPEN 19.1”

A.M.R.A.P 15 Minutes

19 Wall Ball Shots, 10/6kg
19 Calorie Row