workout of the day

CROSSFIT

•  STRENGTH
  • deadlift 4×6
• STRENGTHCON
  • EMOM ALAP
  • min1-10: 10 push ups
  • min11 and counting: death by push ups

BASIC

• KETTLEBELL BASICS

CROSSFIT

•  SKILL
  • handstand
• METCON
  • 10 rounds for time
  • 16 sit ups
  • 16m walking lunges 2×15/10

CROSSFIT

•  STRENGTH
  • back squat 4×6
• METCON
  • 8min AMRAP
  • 60 double unders
  • 10 pull ups

CROSSFIT

•  METCON
  • 24min EMOM
  • min 1: max cal bike
  • min 2: 6 power cleans @60-70% 1RM
  • min 3+4: rest

BASIC

• PRESS SERIES

CROSSFIT

•  METCON
  • 15 handstand push ups
  • 50 dumbbell snatch 22,5/15
  • 15 handstand push ups
  • 35 dumbbell snatch 22,5/15
  • 15 handstand push ups
  • 20 dumbbell snatch 22,5/15

CROSSFIT

• STRENGTH
  • pull up 4×6
•  METCON
  • “Karen”
  • 150 wall balls 9/6

BASIC

• BASIC CROSSFIT MOVEMENTS

CROSSFIT

• METCON
  • “Tommy Mac”
  • 2 rounds for time:
  • 12 burpees
  • 12 thruster 52/35
  • 12 burpees
  • 12 power snatch 52/35
  • 12 burpees
  • 12 push jerks 52/35
  • 12 burpees
  • 12 hang squat cleans 52/35
  • 12 burpees
  • 12 overhead squats 52/35

BASIC

• SQUAT SERIES

CROSSFIT

• METCON
  • 18-15-12-9-6-3
  • snatch 43/30
  • toes to bar

BASIC

• KETTLEBELL BASICS

CROSSFIT

•  STRENGTH
  • dumbbell floor press 3×10-12
• METCON
  • 7min AMRAP:
  • 7 burpees
  • 21 kettlebell swings 24/16
  • 7m handstand walk

CROSSFIT

•  METCON
  • 2 sets of 10 30sec intervals
  • alternate between A & B
  • A: power clean & jerks
  • B: double unders
  • 30sec rest between A & B

CROSSFIT

•  METCON
  • “Friendly Fran”
  • 3 rounds for time
  • 21 thruster 52/38,5
  • 21 chest to bar pull ups

BASIC

• DEADLIFT

CROSSFIT

•  METCON
  • “Grantl”
  • 25min EMOM:
  • min1: 6 power clean & jerk 50/35
  • min2: 8 front squats 50/35
  • min 3: 12 deadlifts 70/55
  • min 4: max over the bar burpees
  • min5: rest