workout of the day

CROSSFIT

• STRENGTH
  • bulgarian split squats 3×12
• METCON 
  • 4 rounds for time:
  • 30 air squats
  • 15 chest to bar pull ups
  • 30 sec rest

CROSSFIT

• METCON
  • 8 rounds for time:
  • 5 push ups
  • 15 power cleans 43/30
  • add 5 push ups every round

CROSSFIT

• SKILL
  • toes to bar
    
    
• METCON
  • CrossFit Games Stage 1 Workout:
  • 1k row

BASIC

• SQUAT SERIES

CROSSFIT

• METCON
  • “Nasty Nancy”
  • 5 rounds for time:
  • 500m run
  • 15 overhead squats 83.5/56.5
  • 15 bar facing burpees

CROSSFIT

• STRENGTH
  • strict press 4×8
• METCON
  • 14min EMOM
  • min 1: 20 kettlebell swings 24/16
  • min 2: max double unders

BASIC

KETTLEBELL BASICS

CROSSFIT

• STRENGTH
• • back squat 4×8
• METCON
• • 25 pull ups
  • 50 dumbbell box step ups 22,5/15
  • 25 pull ups

BASIC

DEADLIFT

CROSSFIT

METCON

• 5min AMRAP
• 12/9 cal row
• 9 burpee over rower
• 5min rest
• 5min AMRAP
• 12/9 cal bike
• 18 dumbbell snatch 22,5/15
• 5min rest
• 5min AMRAP
• 200m run
• 9 chest to bar pull ups

BASIC

PRESS SERIES

CROSSFIT

STRENGTH
deadlift 4×8

METCON
3 rounds of:
25 push press 35/25
300m run

CROSSFIT

• OLY
  • 10min EMOM:
  • 2 cleans + 3 push jerks
• METCON
  • for time:
  • 400m run
  • 400m run with plate 15/10
  • 400m run

CROSSFIT

• METCON
• 4 rounds for time:
• 400m run
• 15 thruster 43/30
• 10 strict chest to bar pull ups

BASIC

• BASIC CROSSFIT MOVEMENTS

CROSSFIT

• STRENGTH
• 3 rounds for quality
• A: 8-12 single leg romanian deadlifts
• B: 8-12 strict dumbbell press
• C: 30sec hollow hold
• METCON
• “row burpee”
• for time:
• 500m row
• 30 bar facing burpees

CROSSFIT

• GYMNASTICS
• E2MOM for 12min
• 70% of max kipping pull ups (unbroken)
• METCON
• 25 toes to bar
• 35 hang power cleans 43/30
• 45 wall balls 9/6

BASIC

• SQUAT SERIES