Week 10 – 2120
Monday Thruster 10-8-6-4-2 4 Rounds 2 Minute AMRAP 10 Thrusters 8 Chest to bar pull ups 6 Bar Facing burpees 2 minutes rest Tuesday 4 Rounds 3 Minute AMRAP 15/12 Calorie row 50 Double [...]
Week 9 -2021
Monday 4 Rounds Every 20 seconds x 6 1 Snatch Rest 2 minute Between rounds Back Squat 5-5-5-5-5 Tuesday S&M 20 minute AMRAP 50 Calorie Row 45 Wall balls 9/6kg 50 Russian Kettle bell [...]
Week 8 – 2021
Monday 5 rounds 3 minute AMRAP 4 Dumb-bell Thrusters 22.5/15kg 6 Chest to bar 24 Double unders 1 minute rest Tuesday EMOM x 20 Min 1 3 Power cleans 3 Front Squats 3 Push jerks Min 2 10 [...]
Week 7 – 2021
Monday 4 Rounds 2 minute AMRAP 10 Overhead Squats 50/35kg 10 Chest to bar pull ups Max Bar facing burpees Rest 2 minutes Tuesday Every 8 minutes x 4 25/20 Calorie Row 100 Double unders [...]
week 6 – 2021
Monday 4 rounds 2 minute AMRAP 6 Hang squat clean 60/42.5kg 8 Burpees 10 Toes to bar 2 minutes rest between rounds Tuesday EMOM x 10 Power Snatch + High hang squat snatch Back squat [...]
Week 5 – 2021
Monday Thrusters 10-8-6-4-2 4 Rounds 2 minute AMRAP 8 Thrusters 42.5/30kg 10 Bar facing burpees Rest 2 minutes Tuesday 4 Rounds 3 minute AMRAP 15 /12 Calorie Bike 50 Double unders 12 [...]
week 4 – 2021
Monday Every 30 seconds x 20 1 Snatch Back squat 10-8-6-4-2-2-2-2-2 Tuesday 5 Rounds 3 minute AMRAP 10 Overhead dumb lunge (right) 22.5/15kg 10 Overhead dumb-bell lunge (left) 22.5/15kg 20 [...]
Week 3 – 2021
Monday EMOM x 20 Min 1 – 10 Deadlift 100/70kg Min 2 – 15 Wallballs 9/6kg Min 3 – 15/12 Calorie Min 4 – 10 Handstand Push ups Tuesday 5 Rounds 3 minute AMRAP 4 [...]
Week 2 -2021
Due to the government COVID restrictions we have to close the gym from Tuesday the 12th of January for a Period of 15 days. We plan to support all members of CrossFit Mallorca with lending out [...]
Week 1 – 2021
Monday Ring Muscle up Practice EMOM x 20 Min 1 – Assault bike Min 2 – Row Min 3 – Ski Min 4 – Rest Tuesday EMOM x 10 Snatch Deadlift Knees + Snatch High pull + High [...]
