In CrossFit Daily Workout

Monday, 1/14/2019
A. Take 20-25 minutes to find a new max clean and Jerk
B. 5 rounds of:
20 Wall Ball (14/20)
5 Squat Cleans, with 70% of what you lifted today
Ninja:
Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Balls
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
———-
Tuesday, 1/15/2019
A. Take 20-25 minutes to find a new max overhead squat
B. 500 meter row
then
4 rounds of:
5 Squat Snatches, with 50% of today’s max overhead squat
7 Burpee Box Jumps (20/24)
then
500 meter row
Ninja:
AMRAP in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees
Bonus:
Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)
———-
Wednesday, 1/16/2019
A. Four sets of:
Back Squat x 8 reps @ 70%
B. 3 rounds of:
400 Meter Run
30 Walking Lunges
15 Toes to Bar
Ninja:
Same
Bonus:
21 Thrusters (95/65 lbs)
15 Thrusters (145/95 lbs)
9 Thrusters (195/125 lbs)
Use one barbell, adding 25/15 lb plates each round.
———-
Thursday, 1/17/2019
A. Take 20-25 minutes to find a new max snatch
B. 5 rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Push Ups
Rest 30 seconds
Ninja:
Same
Bonus:
5K Run
———-
Friday, 1/18/2019
A. Take 20-25 minutes to find a new max front squat
B. AMRAP in 8 minutes of:
6 Deadlifts (155/225)
12 Box Jump-Overs (20/24)
rest 2 minutes
1 Mile Run
Ninja:
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
Bonus:
Strict Overhead Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Rest exactly 2 minutes between sets.
———-
Saturday, 1/19/2019
Barbell: TBD
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.