In CrossFit Daily Workout

Monday, 10/1/2018
A. Back Squat
75% of your 90% 1RM x 5
85% of your 90% 1RM x 3
95% of your 90% 1RM x Max reps (at least 2)
*Max set of strict pull ups between back squat sets
B. 3 rounds of:
500 meter row/ 400 meter run
5 Kettlebell Clean and Jerk, left arm (16/24)
5 Kettlebell Clean and Jerk, right arm (16/24)
10 Burpees Box Jump
N. 3 rounds of:
500 meter row/ 400 meter run
10 Russian Kettlebell Swings
10 Burpee Box Jumps
Bonus:
Every 3 minutes, for 18 minutes (6 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
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Tuesday, 10/2/2018
A. Bench Press
75% of your 90% 1RM x 5
85% of your 90% 1RM x 3
95% of your 90% 1RM x Max reps (at least 2)
*5-7 Glute ham raise after each set
B. AMRAP in 15 minutes of:
30 Double-Unders/90 singles
20 Push-Ups
10 Ring Dips (*If you have ring muscle ups, use those rings and shoot for at least 7 dips)
N. AMRAP in 15 minutes of:
250 Meter Row
20 Push-Ups
10 Stationary Dips
Bonus:
Every 45 seconds, for 3 minutes (4 sets) of:
Handstand Push-Up Pause Descents x 4 reps
*Pause at 3/4, 1/2, 1/4 and 2″ above the floor, thouch your head and press back up into the handstand.
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Wednesday, 10/3/2018
A. E2MOM for 10 minutes (Five sets)
Hang Squat Clean x 3 reps
Build up to today’s heavy
B. 1-2-3-4…10 of:
Overhead Squats (65/95)
Toes to Bar
*Workout starts with 2 burpees, and then EMOM 2 burpees until workout is completed
N. SAME, with high knees
Bonus:
5K Run
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Thursday, 10/4/2018
A. Deadlift
75% of your 90% 1RM x 5
85% of your 90% 1RM x 3
95% of your 90% 1RM x Max reps (at least 2)
* Five Paused push ups after each deadlift set
(*Pause at 3/4, 1/2, 1/4 and 2″ above the floor, thouch your chest and press back up into the plank)
B. For time:
30 Pull-Ups
20 Box Jumps (20/24)
10 Power Snatch (75/115)
20 Box Jumps (20/24)
30 Pull-Ups
N. 5 rounds of:
10 Heavy Goblet Squats
10 Jumping Lunges
Bonus:
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes
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Friday, 10/5/2018
A. Strict Press
75% of your 90% 1RM x 5
85% of your 90% 1RM x 3
95% of your 90% 1RM x Max reps (at least 2)
* Five single arm KB/DB bent over row after each strict press set
B. 5 rounds of:
6 Single Arm Overhead Lunges, total, left arm (16/24)
6 Single Arm Overhead Lunges, total, right arm (16/24)
10 KB Sumo Deadlift High Pull (16/24)
N. AMRAP in 15 minutes of:
Row 500 Meters
15 Dumbbell Push Presses
15 V-Ups
Bonus:
Take 15 minutes to build to a heavy Snatch
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Saturday, 10/6/2018
Barbell: TBD
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (20/24)
30 Wall Ball Shots (14/20)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
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Sunday, 10/7/2018
Hero Workout at Terra Nova: TBD