In CrossFit Daily Workout

Monday, 3/12/2018
Warm Up:
Coach’s Choice + 12 Unbroken Heavy Wall Balls (Use a heavier ball than normal)
A. Deadlift
65% x 6
75% x 4
85% x 2
90% x 1
95% x 1
100% x 1
Rest 3 minutes between sets.
B.
3 rounds of:
400 Meter Run
30 Hand Release Push Ups
20 Alternating Reverse Lunges with Kettlebells (16/24)
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Tuesday, 3/13/2018
Warm Up:
Coach’s Choice + 11 Unbroken Heavy Wall balls
A. Bench Press
Every 3 minutes, for 12 minutes (4 sets):
6-8 reps @ 70-75 %
B. 3 sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
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Wednesday, 3/14/2018
Warm Up:
Coach’s Choice + 10 Unbroken Heavy Wall Balls
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B. For time:
15 Power Cleans (105/155)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
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Thursday, 3/15/2018
Warm Up:
Coach’s Choice + 11 Unbroken Wall Balls
A. Front Squats
60% x 6
65% x 6
70% x 5
75% x 3
70% x 5
Rest 3 minutes between sets
B. AMRAP in 15 minutes of:
15 Calorie Row
15 Wall Ball (14/20)
15 Kettlebell Swings (16/24)
15 Double Unders/ 45 Single
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Friday, 3/16/2018
“18.4”
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Saturday, 3/17/2018
Barbell: TBD
Workout
Warm Up:
Coach’s Choice +12 Unbroken Wall Balls
“Nancy”
5 Rounds of:
400 Meter Run
15 Over Head Squats (65/95)
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Sunday, 3/18/2018
Hero workout at CrossFit Terra Nova