Workout list by Dale Kruger WODz around the world

Crossfit Fana 17.1 Workout

5 Rounds of all in

1min Row
1min Power Clean 60kg
1min Bar over Burpees
1min Rest
Crossfit Fana 17.2 Workout

10 x EMOM

6 TTB
6 OH Squat 20kg
Run Workout

Log distance and time taken
Crossfit Solent 17.1 Workout

2 Part work out:

Part A: 14 mins
1000m Row
800m run
50 air squats
Max KBS 24/16

5 Min Rest:

Part B: 14 mins
1000m Row
800m run
50 air squats
Max Burpees

Result is KBS/Burpees
Freemove Crossfit 17.1 Strength

Work up to a 1RM Deadlift + Clean
Freemove Crossfit 17.2 Strength

10min EMOM

Deadlift + Clean @ 90% of daily 1RM

After you last set do as many Front squats as possible....
Crossfit Mallorca 17.1 Workout

Warm Up

3 Rounds of:
250m Row
150m Run
10 KB Swings 10/8 Kg
Crossfit Mallorca 17.2 Workout

Conditioning WOD

Teams of 3:
120 Cal Row
120 Box overs
120 Cal Assault Bike
120 KB swings 24/16 Kg
120 Cal SkiErg
Max Burpees

Time cap 35mins. Result is Burpees
Crossfit Mallorca 17.3 Strength
Power Snatch
- 5 sets of 3 reps (Touch and Go)
- Try work up to a heavy set of 3
Crossfit Mallorca 17.4 Workout

WOD

4 Rounds of:
400m Run
30 Wall Balls 20lbs
20 Power snatch 35kg

25min Time Cap

Crossfit Fana 17.1 Workout