workout of the day

CROSSFIT

• METCON
  • 100 wall balls 9/6
  • 50 dumbbell snatch 22.5/15
  • 25 burpee toes to bar

OLY LEVEL 2

• clean & jerk + clean
• power snatch 3,3,3,3,3

CROSSFIT

• METCON
  • 30min AMRAP:
  • 3 rounds of CINDY
  • 2 rounds of:
  • 400m run
  • 20 kettlebell swings 24/20
  • 10 box jumps
  • 1st round of ANNIE

BASIC

• PRESS SERIES

CROSSFIT

• METCON
  • 4 rounds of:
  • 20 one arm kettlebell swings 24/16
  • 20 kettlebell jerks 24/16
  • 20 airsquats
  • 20 sit ups

OLY LEVEL 1

• CLEAN

CROSSFIT

• METCON
  • E2MOM for 20min:
  • 12 power snatch 35/25
  • 12 pull ups

BASIC

• BASIC CROSSFIT MOVEMENTS
  • thruster

CROSSFIT

• METCON
  • 5 rounds of:
  • 20 overhead squats 43/30
  • 80 double unders
  • 400m run

BASIC

• SQUAT SERIES

CROSSFIT

• GYMNASTIC STRENGTH
  • E2MOM for 10min:
  • max pull ups
• METCON
  • “Karen”
  • 150 wall balls 9/6

CROSSFIT

• STRENGTH
  • alternating
  • deadlift 3×6
  • floor press 3×6
• METCON
  • 7min AMRAP:
  • 20 push press 35/25
  • 12 pistols

BASIC

• PUSH PULL

CROSSFIT

• SKILL
  • kettlebell snatch
• METCON
  • 30-20-10
  • front rack reverse lunges
  • kettlebell snatch
  • after each round 30 double unders

OLY LEVEL 2

• power snatch 12×3
• clean high pulls 5×3

CROSSFIT

• METCON
  • in teams of 3:
  • 24min AMRAP:
  • 1k row
  • 40 cleans 50/35
  • 60 burpees

BASIC

• KETTLEBELL BASICS

CROSSFIT

• STRENGTH
  • alternating
  • frontsquat 3×6
  • press 3×6
• METCON
  • 20-16-12-8-4
  • hand release push ups
  • toes to bar

OLY LEVEL 1

• SNATCH

CROSSFIT

• GYMNASTIC STRENGTH
  • 3 alternating rounds of:
  • 10 strict false grip pull ups
  • 20sec handstand hold + 20 shoulder taps
• METCON
  • 16min EMOM:
  • min1: cal row
  • min2: wall balls 9/6
  • min3: dumbbell push jerks 22,5/15
  • min4: rest

BASIC

• DEADLIFT

CROSSFIT

• METCON
  • 10 rounds of:
  • 6 thruster 43/30
  • 3 bar muscle ups
  • 30 double unders

BASIC

• PRESS SERIES