In CrossFit Daily Workout

Monday, 2/4/2019
A. Push Press
5 @ 70% of 1 RM
3 @ 80%
Max set @ 90%
B. Super Bowl LIII Score
Buy in:
53 Air Squats
3 Rounds of
Push Ups (points scored by Rams)
*LAME!!!! try this complex instead:
Power Clean+Front Squat+Hang Squat Clean+Jerk @ 65-70% of 1RM c&j
Pull Ups (points scored by Patriots)
Cash out:
53 Sit Ups
Ninja: Same
———-
Tuesday, 2/5/2019
A. Deadlift
5 @ 70% of 1 RM
3 @ 80%
Max set @ 90%
B. 21-15-9 of:
Hang Power Clean (75/115)
Bar-Facing Burpees Over the Barbell
Ninja:
For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees
———-
Wednesday, 2/6/2019
A.EMOM for 12 minutes (3 sets) of:
Interval 1 – 3-5 Bar Muscle Ups or 7-10 Strict Pull Ups
Interval 2 – 10 Goblet Squats (24/32)
Interval 3 – 30 seconds of Hand Stand Walk or Hand Stand Hold
Interval 4 – 45 seconds of Wall Sit
B. Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes between sets
Ninja: regular push ups instead on hspu
———-
Thursday, 2/7/2019
A. Bench Press
5 @ 70% of 1 RM
3 @ 80%
Max set @ 90%
B. 5 rounds of:
400 Meter Run
5 Squat Cleans (105/155)
12 Chest-to-Bar Pull-Ups
Ninja:
5 rounds of:
400 Meter Run
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches
———-
Friday, 2/8/2019
A. Back Squat
5 @ 70% of 1 RM
3 @ 80%
Max set @ 90%
B. AMRAP in 15 minutes of:
10 Kettlebell Snatches, total (16/24)
20 Wall Balls (14/20)
30 Double Unders
Ninja:
Kettlebell Swings, instead of snatches
———-
Saturday, 2/9/2019
Partner Workout
On a 20 minute running clock, alternating ascending reps of:
Box Jumps (20/24)
Toes to Bar
Partner A does 1 Box Jump and 1 t2b
Partner B does 2 Box Jump and 2 t2b
Partner A does 3 and 3
Partner B does 4 and 4….