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

Workouts for the Week of 10/29/18 – 11/4/18

Posted by Roberto Martinez on October 28, 2018
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Category: CrossFit Daily Workout
Monday, 10/29/2018 A. Back Squat (Add 10 pounds to your 1 RM, recalculate 90%) 75% x 5 of new 90% 85% x 3 95% x 2+ *10 GHD Sit Ups after each set B. Every 5 minutes, for 15 minutes (3 sets) of: 25 Calorie Row 9 Power Snatches (80/115) Ninja: Every 5 minutes, for 15 minutes (3 sets) of: 20 Calorie Row 30 Kettlebell Swings Bonus: Every 6 minutes, for 36 minutes (6 sets):

Workouts for Week of: 10/22/18 – 10/28/18

Posted by Roberto Martinez on October 21, 2018
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Category: CrossFit Daily Workout
Monday, 10/22/2018 A. Back Squat Add 10 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max reps (Must be at least 4) *Max set of Strict Pull Ups after each Back Squat set “Diane” 21-15-9 of: Deadlifts (155/225) Hand Stand Push Ups Ninja: For time: 40 Kettlebell Swings 20 Dumbbell Push Presses 30 Kettlebell Swings 15 Dumbbell Push Presses 20 Kettlebell Swings 10