In CrossFit Daily Workout

Monday, 3/4/2019
A. 3 sets of
5 Snatch Grip Deadlift @ 100% of Snatch
Under Hand Grip Hang from Pull-Up Bar x 30-45 seconds
B. For 20 minutes perform:
Strict pull-ups – push-ups – squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
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Tuesday, 3/5/2019
A. Front Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
B. For time:
500 Meter Row
20 Wall Balls (14/20)
20 Burpee Box Jump-Overs (20/24)
20 Wall Balls (14/20)
500 Meter Row F
C. 100 Sit Ups
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Wednesday, 3/6/2019
A. Take 20 minutes to build to today’s 2-RM Bench Press
B. AMRAP in 12 minutes of:
12 Deadlifts (155/225)
12 Kettlebell Push Press, Total (16/24)
12 Ring Dips
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Thursday, 3/7/2019
A. 3 Sets of:
8 Overhead Walking Lunges, Total (add weight after each set to a max of 65/95)
2 Muscle Ups (Ring or Bar)
B. For time:
10-9-8…1 of:
Overhead Squats (65/95)
Toes to Bar
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Friday, 3/8/2019
“19.3”
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Saturday, 3/9/2019
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Pull Ups