workout of the day

CROSSFIT

• METCON
  • MURPH
    • 1mile run
    • 100 pull ups
    • 200 push ups
    • 300 airsquats
    • 1mile run
    • if you’ve got a twenty pound vest or body armor, wear it

BASIC

• BASIC CROSSFIT MOVEMENTS

CROSSFIT

• SKILL
  • hang power snatch
• METCON
  • 30-20-10
  • hang power snatch 43/30
  • 15-10-5
  • strict toes to bar

CROSSFIT

• OLY
  • clean & jerk sets of 3
• STRENGTH
  • 3 rounds of:
  • 300m suitcase carry 28/20
  • 20 thruster 35/25

BASIC

• SQUAT SERIES

CROSSFIT

• METCON
  • 24min EMOM:
  • min1: 12/9 cal row
  • min2: 8-12 cleans
  • min3: 12/9 cal bike
  • min4: 100m run

OLY LEVEL 2

• snatch + overhead squat 12x 1+1
• power clean & jerk 12x 1+3

CROSSFIT

• METCON
  • 20min AMRAP:
  • 5 L-sit pull up
  • 10 strict ring dip
  • 15 pistols
  • E5MOM 400m run

BASIC

• PULL UP

CROSSFIT

• METCON
  • 3x 5min AMRAP:
  • a) clean
  • b) jerk
  • c) clean & jerk
  • 5min rest inbetween

OLY LEVEL 1

• SNATCH

CROSSFIT

• STRENGTH
  • backsquat 5×5
• METCON
  • E2MOM for 10min
  • 20 airsquats
  • 15 push ups
  • 10 pull ups

CROSSFIT

• METCON
  • 18min EMOM:
  • min1: 8 deadlifts 100/70
  • min2: 12 handstand push ups
  • min3: rest

BASIC

• KETTLEBELL BASICS

CROSSFIT

• METCON
  • 4x 3min AMRAP:
  • 12 kettlebell snatch 24/16
  • 12 wall balls 9/6
  • 8 chest to bar pull ups
    • 3min rest inbetween

CROSSFIT

• METCON
  • 25min EMOM:
  • min1: 16/12 cal row
  • min2: 8-12 toes to bar
  • min3: 8-12 dumbbell power cleans
  • min4: 100m run with medball
  • min5: 8-12 burpee box jump overs

BASIC

• DEADLIFT

CROSSFIT

• OLY
  • 12min EMOM:
  • 6 powerclean & jerks
• MIDLINE
  • 3 rounds of:
  • 20m suitcase carry
  • 30sec pallof press / side
  • 30sec hollow hold

OLY LEVEL 2

• power snatch, sets of 2
• clean & jerk 8x 2+2

CROSSFIT

• METCON
  • “heavy legs” bear complex 5×7
  • 1 powerclean
  • 1 reverse lunge r/l
  • 1 thruster
  • 2 backsquats
  • 1 push press

BASIC

• PRESS SERIES