In CrossFit Daily Workout

Monday, 1/7/2019
De Load Week
A. Power Clean + Power Jerk
Squat Clean + Split Jerk
40% x 3
50% x 3
60% x 3
B. “17.5”
10 rounds of:
9 Thrusters (65/95)
35 Double Unders/ 70 singles
*30 minute time cap
Ninja:
Same
Bonus:
5K run
———-
Tuesday, 1/8/2019
A. Overhead Squat
40% x 5
50% x 5
60% x 5
B. For time:
400 Meter Run
40 Box Jumps (20/24)
40 Toes to Bar
40 Push-ups
400 Meter Run
Ninja:
Switch to high knees
Bonus:
7K Row
———-
Wednesday, 7/9/2019
A. Deadlift 5-3-3-1-1-1 reps
Go for a new 1 RM
B. 10-9-8….1 of:
Front Squats (95/135)
Pull Ups
Ninja:
Switch to goblet squats and ring row
Bonus:
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
———-
Thursday, 1/10/2019
A. 2 Power Snatch + 1 Squat Snatch
40% x 3
50% x 3
60% x 3
B. AMRAP in 12 Minutes of:
10 Ground to Overhead (75/115)
10 Ring Dips
Ninja:
Bench dips, instead of rings
Bonus:
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
———-
Friday, 1/11/2019
A. Front Squat
40% x 5
50% x 5
60% x 5
B. 5 Rounds of:
200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (35/50)
Ninja:
Death by burpees
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: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
———-
Saturday, 1/12/2018
Barbell: TBD
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.