Workouts for Week of 12/3/18 – 12/9/18

Posted by Roberto Martinez on December 2, 2018
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Category: CrossFit Daily Workout
Monday, 12/3/2018 A. Power Clean + Power Jerk Squat Clean + Split Jerk 5 @ 75% of 90% 3 @ 85% of 90% 2 @ 95% of 90% B. “Jackie” 1000 Meter Row 50 Thrusters (35/45) 30 Pull-Ups Ninja: For time: Row 1000 Meters 20 Burpees 40 Thrusters (35/45) Bonus: Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Dumbbell Reverse Lunge x

Workouts for Week of 11/26/18 – 12/2/18

Posted by Roberto Martinez on November 25, 2018
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Category: CrossFit Daily Workout
Monday, 11/26/2018 A. 1 Power Clean + 1 Power Jerk 1 Squat Clean + 1 Split Jerk 3 @ 70% of 90% 3 @ 80% of 90% 3 @ 90% of 90% B. For time: 500 Meter Row then, 5 rounds of: 10 Goblet Squats (16/24) 10 Toes to Bar then, 500 Meter Row Ninja: Same, with high knees instead of t2b Bonus: Four sets of: Power Snatch x 1 reps @ 75-80% Followed by…

Workouts for the Week of 11/19/18 -11/25/18

Posted by Roberto Martinez on November 18, 2018
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Category: CrossFit Daily Workout
Schedule Alert Thursday: Closed for Thanks Giving. (CrossFit Terra Nova will have one workout at 9 am on Thursday) Friday: One class at 9:30 Saturday: Regular Schedule Monday, 11/19/2018 A. Complex of 1 Power Clean and Power Jerk + 1 Squat Clean and Split Jerk (Drop the bar and reset after the jerks) (Calculate 90% of your 1 RM Clean and Jerk) This will be the number you use for percentage progressions 65% x 5

Workouts for the Week of: 11/12/18 – 11/18/18

Posted by Roberto Martinez on November 11, 2018
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Category: CrossFit Daily Workout
Monday, 11/12/2018 A. Back Squat Take 30 minutes to warm up and find a new 1 RM B. EMOM for 15 minutes: 3 Power Snatches (75/115) 6 Burpees Ninja: EMOM for 15 minutes: 5 Burpees 10 Kettlebell *Adjust reps as needed in order to complete the set in 50 seconds Bonus: Four sets of: Hang Snatch x 2 reps @ 75-80% ———- Tuesday, 11/13/2018 A. Bench Press Take 30 minutes to warm up and find

Workouts for the Week of: 11/5/18 – 11/11/18

Posted by Roberto Martinez on November 4, 2018
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Category: CrossFit Daily Workout
Monday, 11/5/2018 A. Back Squat De-Load 5 @ 40% 5 @ 50% 5 @ 60% *5 Tall Box Jumps + Max set of Ring Dips after each set B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Dumbbell Squat Cleans (Pick weight accordingly) Rest 2 minutes Ninja: Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of