In CrossFit Daily Workout

Monday, 1/21/2019
A. Push Press
5 @ 60%
5 @ 70%
Max @ 80%
B. EMOM, for 6 minutes (6 sets):
High Hang Squat Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Squat Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Squat Clean x 1 rep @ 80+% of 1-RM Clean
Ninja:
For time:
30 Russian Kettlebell Swings
15 Dumbbell Presses
20 Russian Kettlebell Swings
10 Dumbbell Presses
10 Russian Kettlebell Swings
5 Dumbbell Presses
———-
Tuesday, 1/22/2019
A. Deadlift
5 @ 60%
5 @ 70%
Max @ 80%
B. AMRAP in 12 minutes of:
10 Thrusters (65/95)
20 Box Jumps (20/24)
40 Double Unders
Ninja:
AMRAP in 12 minutes of:
10 Dumbbell Thrusters
20 Step Ups
40 Single Unders
———-
Wednesday, 1/23/2019
A. 3 Sets of:
10 GHD Sit Ups
5 Glute Ham Raise
200 Meter Run
B. For time:
30 Hand Release Push Ups
30 Kettlebell Swings (16/24)
30 Wall Balls (14/20)
30 Pull Ups
30 Calorie Row
30 Pull Ups
30 Wall Balls
30 Kettlebell Swings
30 Hand Release Push Ups
Rest 2 minutes
60 Seconds Plank
60 Second Right Side Plank
60 Seconds Left Side Plank
Ninja:
Same
———-
Thursday, 1/24/2019
A. Bench Press
5 @ 60%
5 @ 70%
Max @ 80%
*Sprint 100 Meters on rower after each set
B. 10-9-8-7….1 of:
Toes to Bar
Burpee Over the Bar
Ninja:
Same, with high knees
———-
Friday, 1/25/2019
A. Back Squat
5 @ 60%
5 @ 70%
Max @ 80%
B. 3 rounds of:
400 Meter Run
20 Goblet Squats (16/24)
40 Sit Ups
Ninja:
Same
———-
Saturday, 1/26/2019
Barbell: TBD
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30 Push-Ups
Station 3 – 10 Hang Power Snatches (55/75)
Station 4 – 200 Meter Run
Station 5 – Rest