In CrossFit Daily Workout

Mon, 2/12


Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom


21-15-9 reps for time of:
Power cleans (135/95)
Handstand Push-ups

Tues, 2/13


Push Press: 5 x 3*

*Consider starting your first set at 70% and then increasing by 5% each subsequent set


For Time:
150 Double-unders
40 Kettlebell Swings*
40 Kettlebell SDHP
40 Kettlebell Swings *
150 Double-unders

Men: 70# / Women: 53#


Wed, 2/14

3 Rounds For Total Reps:
1 min Box Jump-Overs (24/20)
1 min Ball Slams (30/20)
1 min Front Rack Lunges (75/55)
1 min Toes-to-Bar
1 min Row (calories)
1 minute Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thurs, 2/15


AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Fri, 2/16


Every TWO minutes for 16 minutes (8 sets):
3 Hang Snatches (full squat)*

*Depending on where you are with this lift, a hang power snatch + overhead squat may be more appropriate


2008 CrossFit Games Deadlift/Burpee WOD

5 rounds for time of:
5 Deadlifts (275/185)
10 Burpees

*8-min cap

Sat, 2/17

Partner Workout

AMRAP 20 minutes of:

Box Jumps (24/20)
Sumo Deadlift High-Pull (95/65)
Thrusters (95/65)

One person completes 1 Box Jump, 1 Sumo Deadlift High-Pull, and 1 Thruster while the other partner rests. The other partner then completes the set of 1. Then move onto 2…3…4…5 until time is called.