In CrossFit Daily Workout

Monday, 1/28/2019
A. Push Press
3 @ 65%
3 @ 75%
Max set @ 85%
B. For time:
Buy in: 50 Sit Ups (GHD, if you like)
50-40-30-20-10 of:
Kettlebell Swings (16/24) or (24/32)
Goblet Squats
Cash out: 50 Sit Ups
Ninja:
Same
———-
Tuesday, 1/29/2019
A. Deadlift
3 @ 65%
3 @ 75%
Max set @ 85%
B. For Time
100 Double Unders/ 250 Singles
15 Power Cleans (125/185)
100 Double Unders
12 Power Cleans
100 Double Unders
9 Power Cleans
Ninja:
5K Row
———-
Wednesday, 1/30/2019
A. Take 15 minutes to find your 1 RM of this complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
B. Every 10 minutes, for 30 minutes (3 sets) for times:
400 Meter run
15 Burpee Box Jump-Overs (20/24)
20 Single-Arm Dumbbell or KB Push Jerk (16/24)
200 Meter run
Ninja:
Same
———-
Thursday, 1/31/2019
A. Bench Press
3 @ 65%
3 @ 75%
Max set @ 85%
B. EMOM for 20 minutes (4 sets of each):
Minute 1 – 15 Calorie row
Minute 2 – 12 Toes to Bar
Minute 3 – 10 Ring Dips
Minute 4 – 15 Push-Ups
Minute 5 – Rest
Ninja: SAME
———
Friday, 2/1/2019
A. Back Squat
3 @ 65%
3 @ 75%
Max set @ 85%
B. 3 rounds of:
21 Wall Balls (14/20)
15 Pull Ups
9 Devil Press https://www.youtube.com/watch?v=_-iCGodEZNo
Cash out:
400 meter run
Ninja:
Death by Burpees
———-
Saturday, 2/2/2019
Barbell: TBD
“Nancy”
5 rounds of:
400 Meter Run
15 Overhead Squats (65/95)