WORKOUT OF THE DAY

CROSSFIT

“MONKEY SEE, MONKEY DO”

20-Min. EMOM Of:
1. 3 Rope Climbs
2. 12 Toes-to-bar
3. 12 (Weighted) Push-ups
4. 20 Sit-ups

WEIGHTLIFTING

Snatch Focus

CROSSFIT

“FERRIS WHEEL”

For Time:
50 Wallballs, 10/6kg
800m Row
50 Dumbbell Power Snatches, alt. 22,5/16kg
800m Row
50 Dumbbell Power Snatches, alt. 22,5/16kg
800m Row
50 Wallballs, 10/6kg

POWERLIFTING

Press Focus

CROSSFIT

“PLAY IT AGAIN”

5-Minute AMRAP Of:
3 Rounds:
9 Pull-ups
9 Clean and Jerks, 40/30kg
Time Remaining:
Max Reps Burpees

Rest 3 Minutes

5-Minute AMRAP Of:
3 Rounds:
6 Chest to Bar Pull-ups
6 Clean and Jerks, 60/40kg
Time Remaining:
Max Reps Burpees

Rest 3 Minutes

5-Minute AMRAP Of:
3 Rounds:
3 Bar Muscle-ups
3 Clean and Jerks, 80/50kg
Time Remaining:
Max Reps Burpees

WEIGHTLIFTING

Clean Focus

GYMNASTICS

Toes-to-Bar Focus

CROSSFIT

“GROUNDSHAKER”

5 Sets x 5 Reps Deadlift For Load
Every 2:00 x 10 Rounds:
Odd: Athlete A
Even: Athlete B

POWERLIFTING

Squat Focus

CROSSFIT

“DANNIE”

For Time:
50-40-30-20-10 Reps of:
Double-unders
10-8-6-4-2 Reps of:
Handstand Push-ups

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“HELEN” ‘BENCHMARK’

3 Rounds For Time Of:
400 meter Run
21 Kettlebell Swings, 24/16kg
12 Pull-ups

GYMNASTICS

Handstand Push-up & Double-Under Focus

CROSSFIT

“…”

For Time:
3 x 500m Row

3-Minute rest between rounds