In 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 (of the 90% of your 1 RM C/J)
75% x 5
85% x 5
B. 21-15-9 of:
Left-arm kettlebell snatches (16/24)
Right-arm kettlebell snatches
Pull-ups
Ninja:
21-15-9 of:
Kettlebell swings
Jumping pull-ups
Bonus:
Four sets of:
Hang Snatch x 2 reps @ 80-85%
———-
Tuesday, 11/20/2018
A. Overhead Squat
(Calculate 90% of your 1 RM)
This will be the number you use for percentage progression
65% x 5 (of the 90% of your 1 RM)
75% x 5
85% x Max reps (at least 6)
*5 to 7 Glute ham raises after each set
B. 3 rounds of:
30 Double Unders/90 singles
30 Wall Balls (14/20)
Ninja: Same
Bonus:
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.
———-
Wednesday, 11/21/2018
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
B. For time:
50 Thrusters (35/45)*Don’t drop the bar, please
40 Kettlebell Swings (16/24)
30 Burpees
20 Pull-Ups
10 Man-Makers (DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Ninja:
For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups
Bonus:
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
(pause for 1-2 seconds in the receiving position)
———-
Thursday, 11/22/2018
Big Horn will be closed today
Workout at CrossFit Terra Nova 9 AM
A. Complex of 2 Power Snatch + 1 Squat Snatch
(Drop the bar and reset after each lift)
(Calculate 90% of your 1 RM Squat Snatch)
This will be the number you use for percentage progressions
65% x 5 (of the 90% of your 1 RM Snatch)
75% x 5
85% x 5
B. Thanksgiving at Cindy’s, Annie’s, Elizabeth’s. and Diane’s House
For time:
3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
then:
50 Double Unders
50 Abmat Sit-ups
then:
15 Power Cleans (95/135)
15 Ring Dips
then:
9 Deadlifts (155/225)
9 Hand stand push-ups
———-
Friday, 11/23/2018
9:30 Only
A. Front Squat
(Calculate 90% of your 1 RM)
This will be the number you use for percentage progression
65% x 5 (of the 90% of your 1 RM)
75% x 5
85% x Max reps (at least 6)
*10 GHD sit ups after each set
B. “Burn that Turkey”
AMRAP in 15 minutes of:
7 Kettlebell sumo deadlift high pull (16/24)
14 Box Jumps (20/24)
21 Hand release push-ups
Ninja: Same
Bonus:
For time:
1-Mile Run or 2000 meter Row
15 Burpee Box Jumps (30″/24″)
30 Muscle-Ups
15 Burpee Box Jumps (30″/24″)
1-Mile Run or 2000 meter Row
———-
Saturday, 11/24/2018
Barbell: TBD
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (65/95)
Rest 2 Minutes
3 Minutes of Front Squats (65/95)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
———-
Sunday, 11/25/2018
Hero workout at Terra Nova: TBD