In CrossFit Daily Workout

Monday, 12/17/2018
A. Power Clean and Jerk + Squat Clean and Split Jerk
Add 10lbs to your 1RM, and recalculate your 90%
65%x5 (of the new 90%)
75%x4
85%X3
B. AMRAP in 15 minutes of:
15 Wall Balls (14/20)
15 Ring Dips
Ninja:
AMRAP in 15 minutes of:
7 Goblet Squats
14 Push Ups
Bonus:
5K run
———-
Tuesday, 12/18/2018
A. Overhead Squat
Add 5lbs to your 1RM, and recalculate your 90%
65%x5 (of the new 90%)
75%x5
85%x6+
B. 5 rounds of:
10 Push Presses (65/95)
10 Alternating Front Rack Lunges (65/95)
10 Burpees Over the Barbell
Ninja:
Same, scale down accordingly
Bonus:
5k Row
———-
Wednesday, 12/19/2018
A. Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
B. 1 Mile Run
Ninja:
Same
Bonus:
30 Bar Muscle Ups
———-
Thursday, 12/20/2018
A. 2 Power Snatch + Squat Snatch
Add 5lbs to your 1RM, and recalculate your 90%
65%x5
75%x4
85%x3
B. 10-9-8-7….1 of:
Box Jumps (20/24)
Kettlebell Swings (16/24)
200 Meter Run after each set
Ninja:
“Annie”
Bonus:
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges
Build over the course of the 5 sets to the heaviest complex you can handle.
———-
Friday, 12/21/2018
A. Front Squat
Add 10lbs to your 1RM, and recalculate your 90%
65%x5 (of the new 90%)
75%x5
85%x6+
B. For time:
400 Meter Run
12 Single Armed Kettlebell Shoulder to Overhead, total (16/24)
24 Double Unders
48 Abmat Sit Ups
96 Calorie Row
48 Ambat Sit Ups
24 Double Unders
12 Single Armed Kettlebell Shoulder to Ovarhead
400 Meter Run
Ninja:
Same
Bonus:
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Max Effort Broad Jumps
———-
Saturday, 12/22/2018
Barbell: TBD
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (55/75)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station
———-
12/23/2018
Hero Workouts at Terra Nova: tbd