WORKOUT OF THE DAY

CROSSFIT

“TOUCH AND GO”

4 Rounds For Time Of:
15 Hang Power Cleans
12 Front Squats
9 Burpees over the Bar

Rx = 42,5/30kg

WEIGHTLIFTING

Clean Focus

CROSSFIT

“MASTER BLASTER”

For Time:
21 Deadlifts, 21 Toes-to-Bar, 25/21 Calorie Row
15 Deadlifts, 15 Toes-to-Bar, 25/21 Calorie Row
9 Deadlifts, 9 Toes-to-Bar, 25/21 Calorie Row

Rx = 90/65kg

POWERLIFTING

Deadlift Focus

CROSSFIT

“LOSING IT”

A) 10-Min. of Handstand (obstacle) Walk practice

B) 12-Minute AMRAP Of:
2-4-6-8-10-12…
Pistol Squats
5 Handstand Push-ups

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Pull-up Focus

CROSSFIT

“VITAMIN D”

10-Minute AMRAP Of:
1600m Run
Max Clean and Jerks, 60/42,5kg

Rest 3 Minutes

6-Min. AMRAP Of:
800 Meter Run
Max Power Snatches, 50/35kg

Rest 3 Minutes

4-Minute AMRAP Of:
400 Meter Run
Max Thrusters, 42,5/30kg

POWERLIFTING

Press Focus

CROSSFIT

“GET IT TOGETHER”

30-Minute AMRAP w/ Buddy Of:
50 Cal Row
50 Kettlebell Swings, 24/16kg
50 Sit-ups
50 Wall ball shots, 10/6kg
50 Push-ups
50 Kettlebell Single Arm Shoulder to Overhead, 24/16kg

WEIGHTLIFTING

Clean and Jerk Focus

POWERLIFTING

Squat Focus

CROSSFIT

“NEVER LOOK BACK”

4 Rounds For Time:
10 Dumbbell Box Step-ups
200m Dumbbell Suitcase Carry
30 Dumbbell Snatches

GYMNASTICS

Toes-to-Bar Focus

CROSSFIT

”NATURAL HIGH”

5 Rounds For Time Of:
10 Pull-ups
50 Double-unders