In CrossFit Daily Workout

8 am – Olympic Weightlifting

Snatch (2 lift off, 1 snatch)

1 x 2 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%

Clean and Jerk (2 lift off, 1 clean and jerk)

1 x 2 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%

Clean High Pull

1 x 5 @ 85%
1 x 5 @ 90%
1 x 5 @ 95%

9 am (free workout)

Tabata Team Workout (teams of 4)

4 min. KB swings(20 sec. work/10 sec. rest)

4 min. jumping lunges(20 sec. work/10 sec. rest)

4 min. slam balls(20 sec. work/10 sec. rest)

4 min. push-ups(20 sec. work/10 sec. rest)

Teams of up to four people. Each team chooses 1 KB and 1 slam-ball to share. Each team member keeps track of their own reps, keeping a running total. Score is team total reps.

10 am (Intermediate / Advanced)

“Bulger”

Ten rounds for time of:

Run 150 meters

7 Chest to bar pull-ups
7 Front squats, 135/95#
7 Handstand push-ups