WORKOUT OF THE DAY

“NEVER GO FULL RETARD”

Every Minute x 16 Rounds of:

1.  10 Power Snatches, 35/45 KG
2. 15 Toes To Bar
3. 12/8 Cal Row
4. 6 Wall Walks

Score = Minutes completed

POWERLIFTING

Press Focus

WEIGHTLIFTING

Jerk Focus

CROSSFIT

“THE RISE 19.3”

For Time:

50 Double Unders
10 Dumbbell Box Step Overs, 16/22,5kg
40 DB Snatches
10 Dumbbell Box Step Overs, 16/22,5kg
30 Toes To Bar
10 Dumbbell Box Step Overs, 16/22,5kg
20 Dumbbell Cleans
10 Dumbbel Box Step Overs, 16/22,5kg
10 Handstand Push Ups
10 Dumbbell Box Step Overs, 16/22,5kg
5 Muscle-Ups

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Squat Focus

CROSSFIT

“FOREVER & EVER”

40 Minute AMRAP:

20 Sit Ups
20 Air Squats
20 Push Ups
20 Kettlebell Swings, 16/24kg
20 Burpees

10 Toes To Bar
10 Dumbell Overhead Lunges, 16/22,5kg
10 Handstand Push-Ups
10 Dumbell Snatches, 16/22,5 kg
100 Double Unders

WEIGHTLIFTING

Clean Focus

GYMNASTICS

Toes To Bar Focus

CROSSFIT

“WARPHOLE”

15 Minute AMRAP:
3-6-9-12-15
Pull Ups
10-20-30-40-50
Double Unders

WEIGHTLIFTING

Hang Snatch Focus

POWERLIFTING

Deadlift Focus

“CROSSFIT OPEN 22.1”

T.B.A

Prepare For The Unknown And The Unknowable

POWERLIFTING

Bench Press Focus

WEIGHTLIFTING

Clean & Jerk Focus

CROSSFIT

“I LIKE BIG BALLS AND I CAN NOT LIE”

AMRAP In 20 Minutes: 

Buy-In:
60/80 Cal Row

10 Wallballs
20 Med Ball Cleans

RX = 6/10kg

GYMNASTICS

Handstand Push-Up Cycle week 2/4

CROSSFIT

“DOUBLE DIANE BENCHMARK WORKOUT”

For Time:
21 Deadlifts, 70/102kg
21 Handstand Push-Ups
15 deadlifts, 70/102kg
15 Handstand Push-Ups
9 Deadlifts, 70/102kg
9 Handstand Push-Ups
21 deadlifts, 92,5/140kg
15m Handstand Walk
15 deadlifts, 92,5/140kg
15m Handstand Walk
9 deadlifts, 92,5/140kg
15m Handstand Walk

Time Cap: 9 min.