In CrossFit Daily Workout

Monday, 2/11/2019
A. Push Press
5 @ 40%
10 front rack stationary lunges, total
5 @ 50%
8 front rack stationary lunges, total
5 @ 60%
6 lunges, total
B. “11.1”
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatches (55/75)
Ninja:
Two sets for times of:
Row 600 Meters
20 High Knees
40 Walking Lunges with Kettlebell Farmer’s Carry
Rest the same length of time the first set took you
———-
Tuesday, 2/12/2019
A. 3 Rounds NFT of:
400 meter run
10 DB bicep curls, each arm
B. “11.2”
AMRAP in 15 minutes
9 Deadlifts (100/155)
12 Push-Ups
15 Box Jumps (20/24)
Ninja: SAME
———-
Wednesday, 2/13/2019
A. “11.3”
AMRAP in 5 minutes
Squat Clean (110/165)
Jerk (110/165)
You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
B. “11.4”
AMRAP in 10 minutes
60 Bar Facing Burpees
30 Overhead Squats (90/120)
10 Muscle-Ups
Ninja:
CrossFit Baseline
———-
Thursday, 2/14/2019
A. Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
5-7 Glute Ham Raise after each set
B. “11.5”
AMRAP in 20 minutes of:
5 Power Cleans (105/145)
10 Toes to Bar
15 Wall Balls (14/20)
Ninja: SAME
———-
Friday, 2/15/2019
A. Back Squat
5 @ 40%
5 @ 50%
5 @ 60%
*10 KB or DB one leg deadlifts, total, after each set
“Christine”
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/24)
Ninja: SAME
———-
Saturday, 2/16/2019
BARBELL: TBD
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)