Week 17 – 2019
Monday EMOM x 12 3 Power cleans 3 Front squats 3 Push jerks Rest 5 minutes EMOM x 12 Odd 15/12 Calorie row Even 15 Burpees Tuesday Bench Press 10-10-10-10-10 Dumb-bell row 5×10 [...]
Week 16 – 2019
Monday Power clean 3-3-3-3-3 5 Rounds 10 Power cleans 60/40kg 10 Burpees Tuesday 5 Rounds 1 Minute Wall balls 9/6kg 1 Minute Push Press 40/30kg 1 Minute Calorie Bike 1 minute rest Wednesday [...]
Week 15 – 2019
Monday 5 sets 3 Muscle snatch 3 Behind the neck push jerk 3 Pausing overhead squats EMOM x 10 Min 1 – 5 Squat snatch 60/40kg Min 2 – 5 Muscle ups Back squats – 6 sets set 1 [...]
Week 14 – 2019
Monday 5 sets – 3 Position power snatch High hang Knees Low hang 25-20-15-10-5 Snatch 35/25kg Toes to bar Burpees over the bar Tuesday Back squats 3-3-3-3-3 3 rounds 400m run 30 [...]
Week 13 – 2019
Monday Hang power snatch 3-3-3-3-3 EMOM x 20 Min 1 – 15/12 Calorie row Min 2 – 20 Russian kettle-bell swings Min 3 – 15/12 Calorie bike Min 4 – 20 second L sit [...]
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 [...]
