WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
kipping pull ups x 8-10 reps
rest 60 seconds
plank hold x 60 seconds
rest 60 seconds
B.
For time:
50 double unders
10 power clean and jerk
50 toes to bar
10 power clean and jerk
50 box jumps
10 power clean and jerk
800m run
suggested weight: 43/30kg

PERFORMANCE
A.
Five sets of:
back squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2 reps @ 90+%
B.
Five rounds of:
200m run
20 wall ball shots
20 pull ups
rest 1:00 between sets

WORKOUT OF THE DAY

FITNESS
A.
Six sets of:
back squat x 4 reps
build up over the course of the six sets
rest 3:00 between sets
B.
In teams of two, complete as many rounds and reps as possible in 12 minutes of:
14 hand release push ups
7 american kettlebell swings

PERFORMANCE
A.
Four sets of:
20 ghd sit ups
rest 30 seconds
20m oh carry with dumbbell or kettlebells
rest 30 seconds
16 reverse lunges with kettlebell
rest 2:00
B.
Five rounds of:
5-10-15-20-25
shoulder to overhead @ 43/30kg
50-40-30-20-10
double unders

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
bottom up kettlebell press x 8 reps each arm
rest 60 seconds
ring rows x 8 reps @ 21X1
rest 60 seconds
B.
For time:
21-15-9 reps of
box jump overs
hang squat clean
run 200m between rounds
suggested weight: @ 43/30kg

PERFORMANCE
A.
Four rounds for quality of:
3 ring muscle ups
6 pistols
9 ghd back extension
12 butterfly pull ups
B.
For time:
5-4-3-2-1 reps of
ring muscle ups
squat clean @ 80/60kg
30 double unders between rounds

WORKOUT OF THE DAY

FITNESS
A.
Five sets of:
hang power snatch + oh squat
work with a weight that allow you to maintain good form and good positions
B.
Complete four rounds of:
24 wall ball shots
8 shoulder to overhead
8 burpees over the barbell

PERFORMANCE
A.
Every minute on the minute for 10 minutes:
1 power clean + 1 split jerk
work on catch and go
@ 70-75% 1RM clean and jerk
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 american kettlebell swings
40 handstand push ups
40 power clean @ 50/35kg
40 burpee box jumps

WORKOUT OF THE DAY

FITNESS AND PERFORMANCE
In teams of two, complete:
amrap 5 minutes,
calories row
rest 3:00
amrap 10 minutes, I Go You Go,
21 wall ball shots
14 box jump overs
7 shoulder to overhead @ 60/45kg
rest 5:00
amrap 15 minutes,
400m run
50 american swings
40 pull ups
30 power clean @ 60/45kg

WORKOUT OF THE DAY
CrossFit Games Open Workout 17.4

FITNESS AND PERFORMANCE
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall ball shots, 20/14 lb. ball to 10-ft. target
55 calorie row
55 handstand push-ups

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
romanian deadlift x 5 reps @ 21X1
rest 60 seconds
handstand push ups practice
rest 60 seconds
B.
Complete five rounds of:
200m run
15 box jumps
12 american kettlebell swing
6 thrusters
suggested weight: 43/30kg

PERFORMANCE
A.
Six sets of:
front squat + split jerk
set 1, 2: 2+2 @ 75%
set 3, 4: 2+1 @ 80%
set 5, 6: 1+1 @ 85%
rest 2:00 between sets
B.
Three sets of:
18/15 calories bike
15 ghd sit ups
12 chest to bar pull ups
9 burpee box jumps
6 thrusters @ 60/45kg
rest 1:1