In CrossFit Daily Workout

Monday, 12/4

For time:
50 1-arm KB Clean and Jerks (53/36)
50 KB Snatches
50 KBS


Tuesday, 12/5

With a Partner…

4 Rounds each of:*
Row 500m
Run 400m

One partner rows while the other runs. Partners then switch. After both partners have completed a row and a run, then one round is complete.

*Every minute you go over 20 mins, you get a 10-burpee penalty (each person)


Wednesday, 12/6

A.

15-20 mins to establish a 1RM Overhead Squat

B.

Against a 6-min time clock, complete the following:

50 Overhead Squats (95/65)*

*With remaining time, max C2B pull-ups

Score is # of C2B pull-ups


Thursday, 12/7

A.

Establish a 1RM Barbell Floor Press

B.

4 x 10: DB/KB Bench press
4 x 10: BB Skullcrushers


Friday, 12/8

A.

Good Mornings: 5 x 3 @ moderate weight*

*Max Dead Hang from Pull-up bar between each set

B.

For Time:
70 Front Rack Lunges (135/95)*

*Every time you drop the bar, 40 Sit-up Penalty