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Week 7 - 2023

This week see's the start of the 2023 CrossFit open, we will be running the workouts on Friday from 16:30, this will be the 13th year we have held the open at CROSSFIT MALLORCA

we are looking forward to an other year of challenging workouts and whether you're advanced or just starting out there is a version of the workout for you.


Monday

EMOM x 10

Snatch high pull +

Hang power Snatch +

Overhead squat

Back squat

5 x 4 22X1 (one set every 3 minutes)

3 sets

8 RDL

6/6 Single leg squats


Tuesday

Bench press 10-8-6-6-6

EMOM x 12

Min 1 - 4-6 Dips

Min 2 - 4-6 chin ups

Min 3 - Rest

3 sets

12 Single arm DB rows

3 sets

12-15 Skull Crushers

12-15 Barbell curls

Wednesday

15 minute Bike

Starting at 0 every 3 minutes 15 Russian swings

15 minute Row

Starting at 0 every 3 minutes 15 Wall balls


Thursday

Clean & Jerk

15 minutes to build

EMOM x 16

Min 1 - 5 Clean & Jerks

Min 2 - 10 Toes to bar

Min 3 - Ski

Min 4 - Rest

Friday

CrossFit open

Saturday

In teams of 2

9 minute AMRAP

800m run (together)

Max distance ski

Rest 1 minute

9 minute AMRAP

800m run (together)

Max distance sled push

Rest 1 minute

9 minute AMRAP

800m run (together)

Max Sandbag carry

Hyrox

Monday

EMOM x 30

Min 1 - 10-15 cal Row

Min 2 - 10-15 Burpees

Min 3 - 150-200m Run

Min 4 - 10-15 cal Ski

Min 5 - Rest


Wednesday

15 minute Bike

Starting at 0 every 3 minutes 15 Russian swings

15 minute Row

Starting at 0 every 3 minutes 15 Wall balls


Friday


Every 8 minutes x 4

500/400m Row

400m run

30/24 Calorie bike


Weightlifting

Tuesday

Snatch


Thursday

Clean & Jerk




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