WORKOUT OF THE DAY

FITNESS
A.
Every 2 minutes for 12 minutes (6 sets):
power snatch x 1.1 + overhead squat
work on good mechanic and positioning
B.
Four rounds of:
200m run
40 double unders
8 shoulder to overhead
suggested weight: 50/35kg

PERFORMANCE
A.
Every 2 minutes for 12 minutes (6 sets):
snatch lift off + power snatch + squat snatch @ 80% 1RM snatch
B.
Three rounds of:
3+3+3 pull ups + chest to bar + bar muscle ups
9 power clean @ 60/45kg
9 burpees over the barbell

WORKOUT OF THE DAY

FITNESS
A.
Six sets of:
push press x 3 reps
build up over the the course of the six sets
rest 3:00 between sets
B.
Five rounds of:
16 american kettlebell swings
12 front rack reverse lunges
8 burpees over the barbell
8 box jumps
*suggested weight: 43/30kg

PERFORMANCE
A.
Four rounds of:
12 unbroken toes to bar
7 overhead squat @ 43/30kg
30 unbroken double unders
7 handstand push ups
B.
Five sets of:
10 deadlift @ 90/65kg
20 wall ball shots @ 12 feet target
rest 1:00 between sets

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
bulgarian split squats x 8 reps
rest 60 seconds
kettlebell row x 8 reps (each arm)
rest 60 seconds
B.
Four rounds of:
7 handstand push ups
11 hang power clean
22 wall ball shots

PERFOMANCE
A.
Six sets of:
back squat x 3 reps
build up
rest 2 minutes between sets
B.
For time:
24 toes to bar
12 shoulder to overhead @ 60/45kg
18 toes to bar
9 shoulder to overhead @ 70/55kg
12 toes to bar
6 shoulder to overhead @ 80/60kg

WORKOUT OF THE DAY

FITNESS AND PERFORMANCE
In teams of two, every 5 minutes, complete:
– Randy
75 power snatch @ 35/25kg
– For time:
30-20-10
wall balls
pull ups
– Grace
30 clean and jerk @ 60/45kg
pull ups
– For time:
21-15-9-15-21
american swings @ 24/16kg
box jumps

WORKOUT OF THE DAY
CrossFit Games Open Workout 17.5

FITNESS AND PERFORMANCE
10 rounds for time of:
9 thrusters, 95/65 lb. – 43/30kg
35 double unders