Workout of the Day en Crossfit Vallecas

muscle snatch +

Overhead squats Jerks

Power snatchs

squat cleans

A) 6 Rounds

30 Double penguin Jumps

10 KB Swing

5 Push Ups

B) 3 Sets

15 Burpees

15 Calories

15 Thrusters (40kg/30kg)

150 Double unders

Every 2 minutes for 36

minutes complete:

Set 1: 10 Burpees +

16 Box step ups

Set 2: 20 kettlebell snatch + 30 Double-Unders

Set 3: 8 Front squats + 12 Front Rack lunges

A) 5 sets

2 minutes ON – 1 rest

100m Run + DEADLIFTs

(10-8-6-4-2)

Remaining time: Max

Hollowrock/hollowhold

B) For Time

21-15-9

Toes to bar

Wall balls

18-15-12

Pull Ups

Dumbbell snatchs

9-6-3

Bar Muscle Up

Devil press

• Amrap 35′ (in pair)

50 Cal Row

30 Dumbbell Thruster

30 Dumbbell Lunges

50 Cal Row

200 mts run

30 Dumbbell one arm OHs

200 mts Run

30 Dumbbell jerk

• A) Every minuteon The minute For 10 minutes complete:

ODD: 1 Strict Press +

2 Push Press + 3 Jerk

Even: 45” Farmer Hold

• B) 5 Rounds

12 Double Long cycle

6 Box Jumps

• C) 4 Rounds

12 Calories

9 Front Squats (50kg/35kg)

6 Front rack Lunges

For time

800 mts run

Then…

30-20-10

Kettlebell swings

Wall balls

800 mts Run

Then…

30-20-10

Burpees

Box Jumps