In CrossFit Daily Workout

Mon, 1/1

Open Gym from 12pm – 2pm


Tues, 1/2

A.

EMOM for 10 minutes:
3 Back Squats @ moderate weight

B.

“Elizabeth”

21-15-9 reps for time of:
Cleans (power or full), 135/95#
Ring dips


Wed, 1/3

A.

12.1 CrossFit Open WOD

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

B.

Every 4:00 mins  x 4 (4 rounds)
20 calorie row
20 Pull-ups*

*Rx’d+: 15 Chest-to-Bar


Thurs, 1/4

A.

EMOM for 10 mins:
1 set of a 3-position Power Snatch (high hang, knee, floor)

B.

AMRAP 15 minutes of:
30 Double-unders
20 Box Jumps, (24/20″)
10 Push Presses (115/80)


Fri, 1/5

A.

Romanian Deadlift: 4 x 7*

*Build in weight each set

B.

Row 2k


Sat, 1/6

Partner OR Individual Workout

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 –  10 Thrusters (95/65)

Station 3 – 20 Kettlebell swings (24/16kg)

Station 4 – Rest