In 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 Rest
60 seconds of Kettlebell Swings
Rest 2 minutes
Bonus:
Four sets of:
Hang Snatch x 3 reps @ 70-75%
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Tuesday, 11/6/2018
A. Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
*5-7 Glute Ham Raise afer each set
B. 5 rounds of:
5 Shoulder to Overhead (95/135)
10 Toes to Bar
20 Double-Unders/ 60 Single
Ninja:
5 rounds of:
10 Wall Ball
10 Burpees
10 V-Ups
Bonus:
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
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Wednesday, 11/7/2018
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Squat Clean + High Hang Squat Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
B. For time:
30 Wall Balls (14/20)
30 Hand Release Push Ups
25 Wall Balls
25 Hand Release Push Ups
20 Wall Balls
20 Hand Release Push Ups
Ninja: Same, but switch ball slams for wall balls
Bonus:
Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Burpees
Minute 2 – 30 Double Unders + 10 Toes-to-Bar
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
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Thursday, 11/8/2018
A. Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
* 200 meter run after each set
B. 3 rounds for max reps (Pick weight accordingly, for touch and go)
Power Snatch for 30 seconds, rest 30 seconds
Power Snatch for 25 seconds, rest 35 seconds
Power Snatch for 20 seconds, rest 40 seconds
Power Snatch for 15 seconds, rest 45 seconds
Power Snatch for 10 seconds, rest 50 seconds
There is no rest between rounds.
Ninja: Same, but do jumping air squats instead of power snatches
Bonus:
7K Row
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Friday, 11/9/2018
A. Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
*5 Split Jerks with whatever weight is on bar after each set
B. AMRAP in 20 minutes or 30/30/100 of:
Ring Muscle ups, Bar Muscle ups or Pull ups
EMOM 6-8 Burpees (starting at the one minute mark)
Ninja:
SAME, with ring row or jumping pull ups
Bonus:
In 10 minutes build to today’s 3-RM High Hang Snatch
When the running clock reaches 10:00, drop back down to 65% and then…
In 10 minutes build to today’s 2-RM Hang Snatch from Mid-Thigh
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Saturday, 11/10/2018
Barbell: TBD
“Partner Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
With only one partner working at the time, teams must finish one element before moving to the next one…
1 Mile Run (Partners must run together)
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Sunday, 11/11/2018
Veteran’s Day Hero Workout at Terra Nova