In 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 a new 1 RM
B. For time:
3 Strict Pull Ups
3 Wall Balls (14/20)
3 Strict Pull Ups
6 Wall Balls
3…
9…
3…
12…
Continue this pattern until
3… Strict Pull Ups
30 Wall Balls
Ninja:
Same, with Jumping Pull Ups
Bonus:
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
———-
Wednesday, 11/14/2018
A. EMOM for 15 minutes:
Split Jerk x 1 rep @ 75-80%
B. EMOM for 18 minutes:
Minute 1 – 10 Box Jump Overs (20/24)
Minute 2 – 15 Double Unders/30 Single Unders + 10 KB Swings (16/24)
Minute 3 – 10 Calorie Row
Ninja:
AMRAP in 18 minutes of:
30 Single Unders
15 Ball Slams
5 V-Ups
Bonus:
3 Mile Run
———-
Thursday, 11/15/2018
A. Deadlift
Take 30 minutes to warm up and find a new 1 RM
B. For time:
30 Toes to Bar
40 Single-Arm Dumbbell Snatches, total
50 Dumbbell Box Step-Ups
40 Single-Arm Dumbbell Snatches, total
30 Toes to Bar
Ninja:
3 rounds of:
250 Meter Row
25 Push-Ups
Bonus:
3 rounds of:
10 Hang Power Cleans (105/155)
15 Ring Dips
———-
Friday, 11/16/2018
A. Strict Press
Take 30 minutes to warm up and find a new 1 RM
B. 9 rounds of:
7 Squat Cleans (135/185)
8 Burpee Box Jumps (24/30)
Ninja:
5 rounds of:
10 Goblet Squats
10 GHD Sit Ups
10 Ring Rows
Bonus:
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
———-
Saturday, 11/17/2018
Barbell: TBD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (55/75)
15 Kettlebell Swings (16/24)
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
———-
Sunday, 11/18/2018
Hero Workout at Terra Nova