- WORKOUT OF THE DAY:
21-15-9
Hang squat clean 60/40kg
Bar facing burpees
Rest 5mins
15-12-9
Handstand push ups
Push jerks 70/45kg
Rest 5mins
12-9-6
Deadlifts 140/90kg
L-sit pull ups
Workout options:
A) Workout 1 only
B) Workout 1 and 2
C) Workout 1,2 and 3
- WORKOUT OF THE DAY:
Fran
21-15-9
Thrusters 43/30kg
Pull ups
- CROSSFIT LITE:
Bodyweight Fran
21-15-9
Burpees
Pull-ups
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 800m
Max reps KB swings 24/16kg
- SWEATFEST:
20min EMOM:
Minute 1 – Max Burpees
Minute 2 – Max Double unders
Minute 3 – Max Box jumps
Minute 4 – Rest
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 800m
Max reps KB swings 24/16kg
- SWEATFEST:
20min EMOM:
Minute 1 – Max Burpees
Minute 2 – Max Double unders
Minute 3 – Max Box jumps
Minute 4 – Rest
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 1.6km
Max reps KB swings 24/16kg
- WEIGHTLIFTING:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
- WORKOUT OF THE DAY:
5 Rounds for time:
12 Medicine Ball Cleans
10 Push-ups
8 Sit-ups
- CROSSFIT LITE:
5 Rounds for time:
12 Medicine Ball Cleans
10 Push-ups
8 Sit-ups
- WORKOUT OF THE DAY:
7 Rounds for time:
15 Hollow rocks
5 Muscle-ups
- CROSSFIT LITE:
7 Rounds for time:
15 Abmat sit ups
10 Ring rows
- SWEATFEST:
20min AMRAP:
100 Calories bike
75 Calories row
50 Burpees
- WORKOUT OF THE DAY:
3 Rounds for time:
800m run
20 Back Squats 85/55kg
- CROSSFIT LITE:
3 Rounds for time:
600m run
20 Back Squats 40/30kg
- WORKOUT OF THE DAY:
3 Rounds:
400m run
15 Dumbell push press 22.5/15kg
12 Toes to bar
Rest 5mins
4 Rounds:
25m Dumbell walking lunge 22.5/15kg
20sec L-sit
15m Handstand walk
Rest 5mins
For time:
50/35 Calories bike
35 Hand release push ups
20 Chest to bar pull ups
Workout options:
A) Workout 1 only
B) Workout 1 and 2
C) Workout 1,2 and 3
- WEIGHTLIFTING:
Deadlift
5-5-5-5-5
- WORKOUT OF THE DAY:
3 Rounds for time:
15 Deadlifts 100/70kg
15 Bar facing burpees
- CROSSFIT LITE:
3 Rounds for time:
15 Deadlifts 60/40kg
15 Bar facing burpees
