Week 12 – 2019
Monday Thrusters 10-8-6-4-2-10 EMOM 15 Min 1 – 15/12 Calorie row Min 2 – 16 Dumb-bell clean and jerks 22.5/15kg Min 3 – 20 sit ups Tuesday EMOM x 10 Min 1 – 3 squat [...]
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 [...]
Week 10 – 2019
Monday In teams of 2 800m Farmer’s walk 24/16kg Then: 3 rounds 15 Burpee box jump overs 500/450m Row 400m run Then 800m Farmer’s walk 24/16kg You go, i go, through each movement [...]
Week 9 – 2019
Monday EMOM x 10 20 Double unders + 1 Snatch EMOM x 10 Min 1 – 3 Front squats (taken from the floor) Min 2 – 10 Handstand push ups Tuesday 3 rounds Min 1 – Assault bike [...]
Week 8 – 2019
Monday 3 rounds 3 minute AMRAP 25/20 Calorie row 20 Shoulder to over head 50/35kg Max bar muscle ups 3 minutes rest 3 minute AMRAP 25/20 calorie Bike 20 Hang cleans 50/35kg Max handstand [...]
Week 7 – 2019
Monday Back Squat 5-5-5-3-3-3-1-1-1 EMOM x 24 Min 1 – 15/12 Calorie bike Min 2 – 12 Dumb-bell snatches 22.5/15kg Min 3 – 10 Toes to bar Min 4 – 15m Front rack carry 2 x [...]
Week 6 – 2019
Monday Snatch 3-3-3-2-2-2-1-1-1 20 minute EMOM Min 1 – 5 snatches 60/40kg Min 2 – 200m run Min 3 – 5 Snatches 60/40kg Min 4 – 1 round of Cindy (5 pull ups – 10 Push [...]
Week 5 – 2019
This Saturday at 11am we are going to have a practice weightlifting competition at the box if you would like to lift please put your name on the board. Monday Overhead squat 3-3-3-3-3 EMOM x 20 [...]
Week 4 – 2019
Monday A1) Dumb-bell press 4 x 8-12 reps A2) Gorilla row 4 x 8-12 4 x 3 minute AMRAP 20/15 Cal row 15 Push ups 10 Toes to bar Rest 3 minutes Tuesday In teams of 2 24 minute AMRAP 24 Shoulder [...]
Week 3 – 2019
Monday Thruster 10-8-6-4-2 EMOM x 10 Odd 10 Thrusters 40/30kg Even 10 Chest to bar pull ups 5 minutes rest EMOM x 10 15/12 Calorie row 15 Burpees Tuesday In Teams of 2 20 minute AMRAP 80 [...]
