In 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):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
———-
Tuesday, 10/30/2018
A. Bench Press
(Add 5 pounds to your 1 RM, recalculate 90%)
75% x 5 of new 90%
85% x 3
95% x 2+
*10 DB/KB bent over rows after each set
B. AMRAP in 12 minutes of:
3 Handstand Push-Ups (strict if you can)
6 Ring Dips
9 Pull-Ups
30 Double-Unders/60 Singles
Ninja:
SAME
Bonus:
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps
Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65
———-
Wednesday, 10/31/2018
A. EMOM for 10 minutes:
Hang Squat Clean x 1 rep
Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.
B. For time:
50 Calorie Row
50 Box Jump-Overs (20/24)
50 Deadlift (105/155)
50 Wall Ball (14/20))
50 Ring Dips
50 Wall Ball
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Time Cap = 21 minutes
Ninja:
SAME
Bonus:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds
———-
Thursday, 11/1/2018
A. Deadlift
(Add 10 pounds to your 1 RM, recalculate 90%)
75% x 5 of new 90%
85% x 3
95% x 2+
*10 lateral flies after each set
B. 5 rounds of:
10 Push jerks (75/115)
15 Toes to Bar
200 Meter Run
Ninja:
5 rounds of:
20 Ball Slams
20 V-Ups
200 Meter Run
Bonus:
Death by Burpee Muscle up
———-
Friday, 11/2/2018
A. Strict Press
(Add 5 pounds to your 1 RM, recalculate 90%)
75% x 5 of new 90%
85% x 3
95% x 2+
*7-10 Overhead Squats with whatever weight you have on the bar after each set
B. AMRAP in 10 minutes of:
10 Hang Power Cleans (65/95)
10 Box Jumps (20/24)
10 Burpees Over the Barbell
Ninja:
AMRAP in 10 minutes of:
10 Russian KB swings
10 KB Sumo deadlift high pull
10 Burpees
Bonus:
5K Row
———-
Saturday, 11/3/2018
Barbell: TBD
In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
Sunday, 11/4/2018
Hero Workout at Terra Nova: TBD