In CrossFit Daily Workout

Mon, 1/8

For time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders


Tues, 1/9

A.

5 Rounds, Not for Score:

:30 Seconds Max Reps Strict Handstand Push-ups

*Rest as needed between rounds

B.

Seven minutes to complete:
500-meter row
Max Power Snatches, 115/75#


Wed, 1/10

A.

Every 3 mins for 15 mins (5 sets):
5 Back Squats @ mod-heavy weight (75-80%)

B.

Three rounds for time of:
40 Double-unders
13 Knees to Elbow

*6-min cap


Thurs, 1/11

Use the entire session to accumulate a 3,000-meter row, and:

Three rounds NOT for time of:
20 Banded Good Mornings
20 One-arm dumbbell rows (alt arms)
20-sec L-sit (parallettes or boxes)


Fri, 1/12

A.

4 Rounds:
Max Strict Press (65% of body weight)
Max Strict Pull-Ups

Rest 3:00 between rounds

B.

AMRAP 10 minutes of:
10 Push-ups
14 Lunges (alt legs)
18 Sit-ups


Sat, 1/13

Teams of 3

For time:
100 Cal Row, 100 Deadlifts (135/95)
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
40 Cal Row, 40 Push Jerks (135/95)
20 Cal Row, 20 Clusters (135/95)