In CrossFit Daily Workout

Monday, 9/3/2018
“Lumberjack 20”
For Time
20 Deadlifts (185/275)
400 meter Run
20 Kettlebell Swings (24/32)
400 meter Run
20 Overhead Squats (75/115)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (20/24)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb) or barbell (75/115)
400 meter Run
*Please scale down accordingly
On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).
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Tuesday, 9/4/2018
A. Three sets of:
Back Squat x 10 reps @ 3011 @ 50%
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes
B. 3 rounds of:
20 Power Jerks (55/75)
40 Double-Unders/120 singles
20 Weighted Step-Ups (55/75)
40 Double-Unders
N. 3 rounds of:
20 Push ups
80 Single Unders
20 Step Ups
80 Single Unders
Bonus:
For time:
21 squat snatches (55/75)
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
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Wednesday, 9/5/2018
A. Six sets of:
Hang Squat Clean + Squat Clean (add weight after each set. Last set should be at 85-90%
Rest 2 minutes
B. “Helen”
3 rounds of:
400 Meter Run
21 Kettlebell Swings (16/24)
12 Pull Ups
N. 3 rounds of:
400 Meter Run
21 Russian Kettlebell Swings
12 Jumping Pull Ups
Bonus:
EMOM for 15 minutes:
Split Jerk x 1 rep @ 70-80%
———-
Thursday, 9/6/2018
A. Strict Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets
(use this time to do at least 3 glute ham raises or 5 good mornings @25% of 1RM Back Squat)
B. For time:
10 Front Squats @ 65-70%
20 Burpees
30 Stick Jumps, prison rule (60 total jumps over the barbell)
40 Abmat Sit Ups
500 Meter Row
40 Abmat Sit Ups
30 Stick Jumps, prison rules
20 Burpees
10 Front Squats @ 65-70%
N. For time
400 Meter Run
80 Wall Balls
400 Meter Run
Bonus:
30 Muscle Ups
———-
Friday, 9/7/2018
A. Four sets of:
Deadlift x 6 reps @ 75-80%
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps (Use Box if you need more that one abmat to do HSPU)
Rest 3 minutes
B. 16.3
AMRAP in 7 Minutes of:
10 Power Snatches (55/75)
3 Bar Muscle Ups/ 3 Strict Pull Ups + 3 V-Ups
N. Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest
Bonus:
Take 15 minutes to build to a heavy Snatch
———-
Saturday, 9/8/2018
Barbell: TBD
In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (75/115)
60 Box Step-Overs with Dumbbells/KB (16/24 or 35/50)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
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Sunday, 9/9/2018
Open Gym
10am – 12pm