In CrossFit Daily Workout

Monday, 11/26/2018
A. 1 Power Clean + 1 Power Jerk
1 Squat Clean + 1 Split Jerk
3 @ 70% of 90%
3 @ 80% of 90%
3 @ 90% of 90%
B. For time:
500 Meter Row
then,
5 rounds of:
10 Goblet Squats (16/24)
10 Toes to Bar
then,
500 Meter Row
Ninja:
Same, with high knees instead of t2b
Bonus:
Four sets of:
Power Snatch x 1 reps @ 75-80%
Followed by…
Three sets of:
Squat Snatch x 1 rep @ 90%
———-
Tuesday, 11/27/2018
A. Overhead Squat
3 @ 70% of 90%
3 @ 80% of 90%
4+ @ 90% of 90%
* Sitting on a bench or smaller box, 5 Tall Box Jumps after each set
B. 4 rounds of:
40 Walking Lunges, total
30 Abmat Sit Ups
20 Push Ups
10 Pull Ups
Ninja:
Same
Bonus:
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
———-
Wednesday, 11/28/2018
A. Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 30 seconds
1 Minute of Strict KB Press (8/16)
1 Minute of Strict Pull Ups/Ring Rows
Rest 30 seconds
1 Minute of Double Unders/ Single Unders
1 Minute Up/Downs (plank to elbows to plank)
Rest 3 minutes
Bonus:
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
———-
Thursday, 11/29/2018
A. 2 Power Snatch + 1 Squat Snatch
3 @ 70% of 90%
3 @ 80% of 90%
3 @ 90% of 90%
B. AMRAP in 12 minutes of:
12 Wall Balls (14/20)
12 Power Cleans (use same weight you had on your last snatch complex)
Ninja: AMRAP in 12 minutes of:
12 Jumping Lunges, total
12 Ball Slams
Bonus:
Six heavy sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)
———-
Friday, 11/30/2018
A. Front Squat
3 @ 70% of 90%
3 @ 80% of 90%
4+ @ 90% of 90%
*Max Strict Pull Ups after each set
B. Four sets for max reps of:
45 seconds of DB/KB Burpees (not heavier than 30/40)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Knees to Elbow or High Knees
15 seconds of Rest
C. 5 Ring or Bar Muscle Ups (or spend 10 minutes working on kipping or butterfly pull ups)
Ninja:
Same
Bonus:
In 10 minutes build to today’s heavy…
Snatch x 1.1.1
(2-3 second reset between reps)
———-
Saturday, 12/1/2018
Barbell: TBD
“Rabbit’s Delight”
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (35/45)
KB Swings (16/24)
Wall Ball (14/20)
Box Jumps (20/24)
———-
Sunday, 12/2/2018
Hero Workout at CrossFit Terra Nova