In CrossFit Daily Workout

Mon, 12/11

A.

“AMRAP Angie”

AMRAP 3 mins of Pull-ups (100-rep cap)
AMRAP 3 mins of Push-ups (100-rep cap)
AMRAP 3 mins of Sit-ups (100-rep cap)
AMRAP 3 mins of Squats (100-rep cap)

If you meet the cap for a certain exercise, move immediately on to the next one. For example, if you complete 100 pull-ups in 2:07, don’t rest but move right into your push-ups. Conversely, if you do NOT complete the 100 reps in 3 mins, then you still MUST move on to the next exercise.

B.

Every minute on the minute for 5 mins:
5 Back Squats at 75% (or moderate weight)


Tues, 12/12

A.

Five rounds for time of:
10 Power Snatches (75/55)
10 Barbell Facing Burpees

*13-min cap

B.

Not for time:
50 Strict Toes-to-Bar or Strict Knee Raises


Wed, 12/13

Establish a one-rep max Clean


Thurs, 12/14

Tabata from Hell

Three, 12-minute Tabata workouts (:20 secs on, :10 secs off):

4-mins of Slam balls
4-mins of Box jumps/step-ups
4-mins of Jump rope (double or single-unders)

Rest 5 mins

4-mins of Jumping squats
4-mins of Planks w/twist (or rotation)
4-mins of Rowing

Rest 5 mins

4-mins of Bench dips
4-mins of KB deadlift
4-mins of lunges (forward or reverse)


Fri, 12/15

A.

20 mins to build to a heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks

B.

Buy-in: 60/45 calorie row
2 Rounds:
200 meter run
25 Thrusters (45/35)
5 Muscle-ups (bar or ring)

*13-min cap