Week 11 – 2019

Save the Date:

Saturday 23rd March 

Come and celebrate CrossFit Mallorca’s 8th anniversary!

It’s also the last week end of the Open.

BBQ from 13:00 ALL welcome

Monday

10 rounds alternate between A & B
90 seconds work 
90 seconds rest 

A)

6 Sandbag cleans 50/30kg
12 Toes to bar 
AMRAP Double unders

B)

200m run 
AMRAP  Cal Bike 

Tuesday

Build to a heavy power clean 

4 minute AMRAP 
35/25 Calorie Row
35 x 10m Shuttle Sprints
Max Power Cleans 60/35kg

4 minutes rest 

4 minute AMRAP 
30/21 Calorie Row
30 x 10m Shuttle Sprints
Max Power Cleans 70/45kg

4 minutes rest

4 minute AMRAP
25/17 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans 80/55kg

4 minutes rest 

4 minute AMRAP 
20/13 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans 90/65kg

Wednesday

5 sets 
3 Muscle snatch + 
3 Snatch grip jerks +
3 Overhead squats 

Back squats 
10-8-6-4-4-4-4

21-15-9
Dumb-snatch 
Chest to bar pull up
Push jerk 60/40kg

Thursday

In teams of 2

Whitten
5 rounds
22 Kettlebell swings 32/20kg
22 Box Jumps 24/20”
400m run
22 Burpees 
22 Wall balls 9/6kg

Partners alternate through movements with only

One person working at a time

Friday

Throughout the CrossFit open Friday’s workouts will be programmed, once we know the open WOD for that week, and will be a chance for you to practice some of the movements coming up.

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