In CrossFit Daily Workout

Monday, 3/11/2019
A. Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 rep @ 80%
*Sets 5-8 – 1 rep @ 985%
B. For time:
500 Meter Row
40 Burpees
30 Power Snatches (65/95) (80/115 RX+) (95/135 Rx++)
Ninja: Switch kb swings for power snatches
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Tuesday, 3/12/2019
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Muscle-Ups (2+)/5 Negatives on pull up bat
Station 2 – Handstand Walk (45 seconds or 24 feet)/ Wall Walks (3+)
Station 3 – L-Sit x 60 seconds/ High Knee hold for 60 Seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. 5 rounds of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
Ninja: 5 rounds of:
400 Meter Run
10 Jumping Pull-Ups
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Wednesday, 3/13/2019
A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-75% of 1-RM
*Set 2 – 5 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Sets 5-7 – 2 reps @ 90-95%
B. For time:
40 Wall Balls (14/20)
20 Box Jump-Overs (20/24)
30 Wall Balls
15 Box Jump-Overs
20 Wall Balls
10 Box Jump-Overs
Ninja: SAME
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Thursday, 3/14/2019
A. Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-75% of 1-RM
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%
B. AMRAP in 12 minutes of:
40 Double-Unders
10 Hand Release Push-Ups
20 Kettlebell Swings (16/24)
Ninja: Single Unders
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Friday, 3/15/2019
“19.4”
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Saturday, 3/16/2019
Barbell: TBD
EMOM (with a Partner) in 20 minutes
5 Thrusters (65/95)
5 Burpees
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.