workout of the day

CROSSFIT

• METCON
  • “one more time”
  • 8 rounds for time:
  • 10 power clean & jerks 43/30
  • 15 push ups
  • 40 double unders

CROSSFIT

• STRENGTH
  • back squat 4×6
• METCON
  
  • 21-15-9
  • strict handstand push ups
  • strict chest to bar pull ups

CROSSFIT

• METCON
  • 7min AMRAP
  • 12 dumbbell hang power clean & jerk 22,5/15
  • 12 over the dumbbell burpees

BASIC

• SQUAT SERIES

CROSSFIT

• METCON
  • For time:
  • 50 dumbbell power cleans 22,5/15
  • 50 dumbbell push press 22,5/15
  • 50 toes to bar
  • 50 goblet squats 22,5/15
  • 50 pull ups

CROSSFIT

• OLY
  • 10min EMOM
  • 2 hang power snatch + 1 power snatch
• METCON
  • 8min AMRAP
  • 50 double unders
  • 8 overhead squats
  •  

BASIC

• KETTLEBELL BASICS

CROSSFIT

• STRENGTH
  • strict press 4×6
• METCON
  • 75 kettlebell swings 24/16
  • 21 burpees
  • 50 kettlebell swings 24/16
  • 15 burpees
  • 25 kettlebell swings 24/16
  • 9 burpees

BASIC

• DEADLIFT

CROSSFIT

• SKILL
  • kipping pull up
• METCON
  • 5 rounds for time
  • 30 ground to overhead 15/10
  • 30 sit ups

BASIC

• PRESS SERIES

CROSSFIT

• METCON
  • 5 rounds for time
  • 15 chest to bar pull ups
  • 30 wall balls 9/6

CROSSFIT

• METCON
  
  • 22min AMRAP (repeat vom 29.8.20)
  • 22 power clean & jerks
  • 1min rest

CROSSFIT

• SKILL
  • kettlebell clean & snatch
• METCON
  • 5min AMRAP
  • 6 double kettle bell swings + 3 cleans + 3 push press
  • 5min rest
  • 5min AMRAP
  • 6 one arm kettlebell swings + 3 snatch

BASIC

• BASIC CF MOVEMENTS

CROSSFIT

• STRENGTH
  • bulgarian split squats 3×10-12
• METCON 
  • 50-40-30-20-10 double unders
  • 9-7-5-3-1 bar muscle ups

CROSSFIT

• METCON
  • 4x 5min AMRAP
  • 5 chest to bar pull ups
  • 5 front squats 43/30
  • 5 hang power cleans 43/30
  • 2 min rest in between

BASIC

• SQUAT SERIES