WORKOUT OF THE DAY

CROSSFIT

“TRIPLE EIGHT”

For Time:
800m run
80 double-unders
800m row

WEIGHTLIFTING

Clean focus

CROSSFIT

“FRONT LOADED”

21-18-15-12-9 Reps For Time:
Front Squats 50/35kg
Kettlebell Swings, 24/16kg
Lateral Burpees over Barbell

POWERLIFTING

Press focus

CROSSFIT

“MICROCHIP”

For Time:
30 Dumbbell Snatches, alt.
30 Sit-ups
30 Dumbbell Clean & Jerk, alt.
15 Push-ups
5 Turkish Get-Up
15 Push-ups
30 Dumbbell Clean & Jerk, alt.
30 Sit-ups
30 Dumbbell Snatches, alt.

Rx = 22,5/16kg

WEIGHTLIFTING

Snatch focus

CROSSFIT

“THURSDAY GYM CLASS”

4 x 4-Minute AMRAP Of:
A) 5 Box Jumps, 30″/24″
5 Pull-ups

B) 10 Box Jump Over, 24″/20″
5 Handstand Push-ups

C) 5 Box Jumps, 30″24″
5 Toes-to-bar

D) 10 Box Jump Over, 24″/20″
5 Handstand push-up

Rest 1 minute between rounds

POWERLIFTING

Squat focus

CROSSFIT

“EASY PEASY”

14-Minute AMRAP Of:
10 Deadlifts, (100/60kg)
10 Calorie Row

WEIGHTLIFTING

Clean and Jerk focus

POWERLIFTING

Deadlift focus

CROSSFIT

“HELL OF A RIDE”

5 Rounds for time of:
30 Double-unders
20 Sit-ups
10 Push Presses, 50/35kg

GYMNASTICS

Muscle-up virtuosity

CROSSFIT

“GUMMY BEAR”

12-Minute AMRAP Of:
15 Wall Ball Shots
9 Power Cleans
6 Thrusters

Rx = 42,5/30kg