In CrossFit Daily Workout

Monday, 4/8/2019
A. Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
Station 3 – 8 Bulgarian Split Squats, each leg (no weight, focus on range of motion)
B. 3 rounds of:
20 Walking Lunges, each leg
30 Wall Balls (14/20)
40 Double Unders
———-
Tuesday, 4/9/2019
A. Back Squat
5 @ 60%
5 @ 65%
6+ @ 70%
10 GHD Sit Ups after each set
B. 3 Rounds of:
400 Meter Run
21 Push Press (55/75)
15 Burpees
9 Toe to Bar-Pull Up complex (High Knee-Jumping Pull Up)
———-
Wednesday, 4/10/2019
A. Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Squat Snatch
Build over the course of the eight sets
B. Every 5 minutes, for 25 minutes (5 sets), for times:
200 Meter run/250 Row
15 Chest to Bar Pull Ups
10 Overhead Squats (80/115)
———-
Thursday, 4/11/2019
A. Bench Press
5 @ 60%
5 @ 65%
6+ @70%
10 Hip extensions after each set
B. AMRAP in 12 minutes of:
4 Bar Muscle Ups
4 Deadlifts (175/255)
4 Hand Stand Push Ups
———-
Friday, 4/12/2019
A. Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Squat Clean
Build over the course of the eight sets
B. “The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (95/135)
6 Push Ups
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles
———-
Saturday, 4/13/2019
In teams of two, alternating each movement, complete ten rounds for time of:
500m Row
10 Front Squats (95/135)
10 Burpee Box Jump-Overs (20/24)
(Partner A rows; Partner B performs 10 front squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 front squats; etc….)