- WORKOUT OF THE DAY:
5 Rounds for time:
14 Toes to bar
7 Hang squat cleans 70/45kg
- CROSSFIT LITE:
5 Rounds for time:
20 Abmat sit ups
10 Medball cleans
- CFP WEIGHTLIFTING:
Push press
5-4-3-2-1
Power clean + Jerk
(3 + 1) x 3
- CFP GYMNASTICS:
75 Toes to bar
For quality.
- WORKOUT OF THE DAY:
For time:
42-30-18
DB power snatches 22.5/15kg
Pistols
- CROSSFIT LITE:
For time:
42-30-18
KB swings
Lunges
- CFP SWEATFEST:
With a 20min running clock:
100 burpees
Max distance row/bike
in remaining time
- WORKOUT OF THE DAY:
10-9-8-7-6-5-4-3-2-1
Thrusters 40/30
Ring dips
- CROSSFIT LITE:
10-9-8-7-6-5-4-3-2-1
Thrusters (empty bar)
Push ups
- CFP WEIGHTLIFTING:
Clean pull + clean
(1+1) x 4
Back squat
5-3-2-1-3-2-1
- CFP GYMNASTICS:
50 Handstand push ups
For quality
- WORKOUT OF THE DAY:
15mins build up to 3RM deadlift.
Then
3RFT:
15 Deadlifts 100/60
200m run
30 Squats
- CROSSFIT LITE:
3RFT:
15 Kb deadlifts
200m run
30 Squats
- CFP WEIGHTLIFTING:
Rest
- CFP GYMNASTICS:
Rest
- CFP SWEATFEST:
20min EMOM
1: 21 Cal row
2: 18 Cal bike
3: 15 Burpees
4: Rest
If you can’t maintain these numbers, modify to:
1: 15 Cal row
2: 12 Cal bike
3: 9 Burpees
4: Rest
- WORKOUT OF THE DAY:
15min AMRAP:
150 wallballs
Max C2B pull-ups in remaining time.
- CROSSFIT LITE:
15min AMRAP:
150 wallballs
Max jumping pull-ups in remaining time.
- CFP WEIGHTLIFTING:
Muscle Snatch
3-3-2-2-1-1
Snatch PP + OHS
(3+1) x 3
- CFP GYMNASTICS:
100 ring rows
For quality
- WORKOUT OF THE DAY:
2 Rounds for time:
800m run
30 Toes to bar
20 Power snatches 40/30kg
- CROSSFIT LITE:
3 Rounds for time:
800m run
30 Abmat sit ups
20 Power snatches
- WORKOUT OF THE DAY:
12min AMRAP:
7 Thrusters 40/30kg
7 Pull ups
21 Double unders
- CROSSFIT LITE:
12min AMRAP:
7 Wallballs
7 Ring rows
40 Single skips
- CFP WEIGHTLIFTING:
Hang squt clean + jerk
2 + 1 x 6
- CFP GYMNASTICS:
Max unbroken deficit handstand push ups
Rest 3mins
Max unbroken strict handstand push ups
Rest 3mins
Max unbroken kipping handstand push ups
- WORKOUT OF THE DAY:
For time:
400m run
21 Overhead squats 60/40kg
400m run
15 Power snatches 60/40kg
400m run
9 Squat snatches 60/40kg
- CROSSFIT LITE:
For time:
400m run
21 Goblet squats
400m run
21 Kb swings
400m run
21 Goblet squats
- CFP WEIGHTLIFTING:
Split jerk
1-1-1-1-1-1-1-1-1-1
- CFP GYMNASTICS:
100 hollow rocks
*every time you break 15 good morning
- WORKOUT OF THE DAY:
Front squat
10-5-10-3-10-1
- CROSSFIT LITE:
30min EMOM:
Odd – 5 Goblet squats
Even – 10 Sit ups
- CFP WEIGHTLIFTING:
Hang power clean
21-15-9
As heavy as possible.
Sets have to be unbroken.
- CFP GYMNASTICS:
10 rounds:
5 pull ups
10 push ups
15 squats
*for quality
