In CrossFit Daily Workout

8am – Olympic Weightlifting

A.

Clean & Jerk (2 Clean Lift-offs + 1 Clean + 1 Jerk)

1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%

B.

Single-Leg Back Squat: 3 x 10

9am – Free Workout

1 Tonne

Set out 8 stations (see below). In 30 minutes your entire group must work together as one team to complete 1,000 reps on each exercise. 

Exercises:

Push Ups
Air Squats
Pull-ups/Ring Rows
Forward Lunges
Plank with forward reach
Glute Bridge Marches
Sea Turtles
Mountain Climbers (L+R=1)

Athletes choose which exercise they want to work on themselves and change once they get tired. When they change exercises they add their reps to the total on the sheet.

Once the 1,000 reps has been reached put a big cross through the sheet, it is complete!

10am – Intermediate / Advanced

A.

Four  rounds for time of:

15 box jumps, 36 / 30”
Run 400 meters

*15-min cap

B.

EMOM for 10 mins of:

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat — heaviest possible