In CrossFit Daily Workout

Monday, 12/3/2018
A. Power Clean + Power Jerk
Squat Clean + Split Jerk
5 @ 75% of 90%
3 @ 85% of 90%
2 @ 95% of 90%
B. “Jackie”
1000 Meter Row
50 Thrusters (35/45)
30 Pull-Ups
Ninja:
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (35/45)
Bonus:
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds
———-
Tuesday, 12/4/2018
A. Overhead Squat
5 @ 75% of 90%
3 @ 85% of 90%
2+ @ 95% of 90%
B. For time:
200 Meter Run
12 Hang Squat Cleans (95/135)
400 Meter Run
9 Hang Squat Cleans (95/135)
600 Meter Run
6 Hang Squat Cleans (95/135)
Ninja:
3 rounds of:
400 Meter Run
30 Kettlebell Swings
20 Stationary Dips
Bonus:
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
———-
Wednesday, 12/5/2018
A. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
B. For time:
400m Run
30 Toes-to-bar
15 Back Squats, 65% of 1RM
400m run
24 Toes-to-bar
12 Back Squats, 65% of 1RM
400m Run
18 Toes-to-bar
9 Back Squats, 65% of 1RM
Ninja:
Same, with goblet squats and high knees
Bonus:
5k Row
———-
Thursday, 12/6/2018
A. 2 Power Snatches + 1 Squat Snatch
5 @ 75% of 90%
3 @ 85% of 90%
2 @ 95% of 90%
B. 3 rounds of:
21 Wall Balls (14/20)
15 Chest-to-bar Pull-ups
9 Clean & Jerks (95/135)
Ninja:
Same, with jumping pull ups and kb swings instead of c&j
Bonus:
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
———–
Friday, 12/7/2018
A. Front Squat
5 @ 75% of 90%
3 @ 85% of 90%
2+ @ 95% of 90%
B. “Pearl Harbor”
3 rounds of:
12 Burpees
7 Ring Dips
19 Abmat Sit Ups
41 Double Unders
Rest 5 minutes
3 rounds of:
12 Box Jumps
7 Push Press (70/105)
19 Abmat Sit Ups
41 Stick Jumps, total
Ninja:
Same
Bonus:
1 mile run
———-
Saturday, 12/8/2018
Barbell: TBD
In teams of two:
For time:
4000 Meter Row (switch as needed)
immediately followed by…
10 rounds of:
6 Strict Pull-Ups
12 Goblet Squats (16/24)
*Alternating rounds
immediately followed by…
800 Meter Run
*Both athletes must run together