In CrossFit Daily Workout

Monday, 6/11/2018
A. Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets
B. EMOM for 10 minutes of:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell
*Scale down weight or reps in order to get at least 10 seconds rest.
N. For Time:
30-25-20
GHD Sit Ups
Calories on Rower
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Tuesday, 6/12/2018
A. Four sets of:
Push Press x 3-5 reps @ 75-80%
Hip Extension x 10 reps / Good Mornings @ 25% of Back Squat
200 Meter Run
B. 21-15-9 of:
Push Press (95/135)
Push-Ups
Front Squats (95/135)
N. 3 Founds for Time Of:
800 Meter Run
40 Air Squats
30 Russian Kettlebell Swings
———-
Wednesday, 6/13/2018
A. Eight sets of:
Back Squat x 2-3 reps @80+%
Rest 2 minutes
B. AMRAP in 6 minutes of:
3 Thrusters (95/135)
6 Pull-Ups
12 Kettlebell Swings (24/32)
N. For Time
1 Mile Run
2000 Meter Row
1 Mile Run
———-
Thursday, 6/14/2018
A. Five sets of:
1 Hang Squat Snatch + 1 Squat Snatch @80-85%
5 Tall Box Jumps
B. 3 rounds for time of:
400 Meter Run
15 Overhead Squats (95/135)
N. For Time:
2000 Meter Row
1 Mile Run
2000 Meter Row
———-
Friday, 6/15/2018
A. Five sets of:
1 Hang Squat Clean + 1 Squat Clean @80-85%
2 Ring or Bar Muscle Ups (4 strict pull ups + 4 ring dips)
B. For Time
21 Toes to Bar
21 Sit Ups
200 Meter Run
15 Toes to Bar
15 Sit Ups
400 Meter Run
9 Toes to Bar
9 Sit Ups
600 Meter Run
N. 7 Minutes of Burpees
———-
Saturday, 6/16/2018
Barbell: TBD
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)