Workout of the Day en Crossfit Vallecas

shoulder press

cluster

push press

power clean

• “OLLIS”

AMRAP in 22 minutes

200 meter Run

22 Deadlifts (185/125lb)

22 Pull-Ups

22 Burpees

22 Russian Kettlebell Swings

22 Walking Lunges

” Gage”

For time:

1,996 m row

3 rounds

12 power cleans

11 back squats

3 rope climbs

27 burpees

2,024 m row

• A) For Quality – 3 Rondas:

8 KB Deadlift + Row unilateral (28/20 kg)

6 Front Rack Step-ups

8 Strict Ring Dips

• B) Intervals – Every 4’ x 5 sets:

100m Run

12 Devil Press

12 Toes to Bar

• Amrap 30’

100 mts Run

20 Burppe Box Jumps

100 mts Run

20 Double kTB snatchs

100 mts Run

100 mts Run

20 Front Rack squats

100 mts Run

20 jerks

squat clean

hang muscle snatch

power snatch

• Every minute on the minute for 36 minutes complete:

1- 12 Double kTB C&J

2- 12 Burpees

3- 24 Air squats

4- 12 Overhead Lunges

5- 12 Push ups

6- 50 Single unders

• A) For Quality – 5 Sets:

• 4 Back Squats @75% + 8 strict press

• B) As far as possible 15’:

• 2-4-6-8-10…

Hang Power Clean (60/40kg)

Handstand Push-ups

12/10 Calories each round