WORKOUT OF THE DAY

CROSSFIT

“ANNIE” – BENCHMARK WORKOUT

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

POWERLIFTING

Deadlift focus

WEIGHTLIFTING

Jerk focus

CROSSFIT

“OPEN 19.4”

For time:

3 rounds of:
10 snatches, 35/42,5kg
12 bar-facing burpees

3 minutes rest

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Overhead press/bench press focus

CROSSFIT

“1200”

AMRAP 20:
Run 200m
10 alt. dumbbell cleans, 16/22,5kg
10 toes-to-bar
10 alt. pistol squats

WEIGHTLIFTING

Clean focus

GYMNASTICS

Toes-to-bar focus

CROSSFIT

“FUNDAMENTALITY”

1. box jumps, 20/24″
2. sit-ups
3. kettlebell swings, 16/24kg
4. push-ups

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Squat focus

CROSSFIT

“BEAR COMPLEX”

5 rounds for load:
Complete 7 unbroken sets of this barbell complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

POWERLIFTING

Deadlift focus

WEIGHTLIFTING

Clean and Jerk focus

CROSSFIT

“PULL IT TO THE LIMIT”

For load:
5-5-5-5-5 pull-ups

GYMNASTICS

Pull-up cycle week 4/4

CROSSFIT

“MODIFIED OPEN 20.2”

AMRAP 12:
4 double dumbbell squats, 2×16/22,5kg
6 toes-to-bar
24 double-unders