workout of the day

CROSSFIT

• METCON
  • 30min EMOM:
  • min1: 1 round of Cindy:
  • 5 pull ups, 10 push ups, 15 airsquats
  • min2: 10 deadlifts 50/35 + 4 over the bar burpees

BASIC

• PULL UP

CROSSFIT

• GYMNASTIC
  • toes to bar complex
• METCON
  • 6 rounds of:
  • 6 hang power cleans 60/43
  • 3 push jerks 60/43
  • 100m run

CROSSFIT

• STRENGTH
  • backsquat
  • 1. set 6-8 reps
  • 2. set 9-12 reps
  • 3. set 13-15 reps
• METCON
  • 6min AMRAP:
  • 10 handstand push ups
  • 60 double unders

BASIC

• KETTLEBELL BASICS

CROSSFIT

• METCON
  • “Tummy Time”
  • 15-12-9-12-15
  • toes to bar
  • deadlifts 92,5/65
  • lateral burpees

OLY LEVEL 2

• snatch complex
  • 1 power snatch + 1 snatch + 1 hang snatch
• 15min EMOM:
  • 7 unbroken clean & jerks

CROSSFIT

• OLY
  • clean & jerk 8x 3+1
• METCON
  • 20 hand release burpees
  • 30 pull ups
  • 40 kettlebell swings 28/20
  • 400m run

BASIC

• DEADLIFT

CROSSFIT

• STRENGTH
  • floorpress
  • 1. set 6-8 reps
  • 2. set 9-12 reps
  • 3. set 13-15 reps
• METCON
  • 12min EMOM:
  • min1: frontsquats 70/50
  • min2: cal row
  • min3+4: rest

OLY LEVEL 1

• SNATCH

• CROSSFIT

  • GYMNASTIC
    • kipping handstand push up
  • METCON
    • 21-15-9
    • power clean & jerk
    • bar facing burpees

CROSSFIT

• STRENGTH
  • frontsquat
  • 1.set 6-8 reps
  • 2.set 9-12 reps
  • 3.set 13-15 reps
• METCON
  • 6min EMOM:
  • min1: 40 double unders
  • min2: 8 strict press
  • 6min EMOM:
  • min1: 40 double unders
  • min2: 8 push press

BASIC

• PRESS SERIES

CROSSFIT

• METCON
  • 16min AMRAP:
  • 40m overhead walking lunges 22.5/15
  • 400m run
  • 40 pull ups

CROSSFIT

• OLY
  • snatch complex
  • 1 power snatch
  • + 1 hang power snatch
  • + 2 overhead squats
• METCON
  • 8min EMOM:
  • min1: push jerks 35/25
  • min2: toes to bar

BASIC

• BASIC CROSSFIT MOVEMENTS

CROSSFIT

• STRENGTH
  • shoulder press
  • 1.set 6-8 reps
  • 2.set 9-12 reps
  • 3.set 13-15 reps
• METCON
  • 14min EMOM:
  • min1: wall balls 9/6
  • min2: double unders

OLY LEVEL 2

• snatch 1RM
• hang power clean 10×3

CROSSFIT

• GYMNASTIC
  • push up strength block
• METCON
  • E2MOM for 18min:
  • 16 dumbbell snatch 22.5/15
  • 12 burpees
  • 8 chest to bar pull ups

BASIC

• SQUAT SERIES