In CrossFit Daily Workout

Monday, 12/10/2018
A. Power Clean and Power Jerk
Squat Clean and Split Jerk
5 @ 40%
5 @ 50%
5 @ 60%
“Cindy”
AMPRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
Ninja:
Same
Bonus:
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
———-
Tueday, 12/11/2018
A. Overhead Squat
5 @ 40%
5 @ 50%
5 @ 60%
Run 200 meters after each set
B. For time:
21 Thrusters (65/65)
9 Bar Muscle-Ups
15 Thrusters
7 Muscle-Ups
9 Thrusters
5 Muscle-Ups
Ninja:
AMPRAP in 12 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups
Bonus:
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
———-
Wednesday, 12/12/2018
A.E3MOM for 15 minutes
5 Back Squat @ 75%
B. 2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans (65/95)
50 Double-unders
25 Push Press (65/95)
50 Double-unders
25 Burpees
Ninja:
3 rounds of:
20 Alternating Single-Arm Dumbbell Snatches
20 Alternating Reverse Lunges with KBs/DBs
20 V-Ups
Bonus:
5K Row
———-
Thursday, 12/13/2018
A. 2 Power Snatches
1 Squat Snatch
5 @ 40%
5 @ 50%
5 @ 60%
B. For time:
40 Wall Ball (14/20)
20 Pull-Ups
30 Wall Ball
15 Pull-Ups
20 Wall Ball
10 Pull-Ups
10 Wall Ball
5 Pull-Ups
Ninja:
Same
Bonus:
Four sets of:
Dumbbell Press x 10-12 reps
Rest 45 seconds
Alternating Cossack Squats x 14-20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 45 seconds
———-
Friday, 12/14/2018
A. Front Squat
5 @ 40%
5 @ 50%
5 @ 60%
10 GHD Sit Ups after each set
B. Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell/Kettlebell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
Ninja:
10-9-8…1 of:
Box Step ups
Ring Rows
Sit Ups
Bonus:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
———-
Saturday, 12/15/2018
Barbell: TBD
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Power Snatches (55/75)
10 Shoulder to Overhead (55/75)
10 Box Jumps (20/24)