In CrossFit Daily Workout

Monday, 3/25/2019
A. Every 5 minutes for 15 minutes (3 sets)
500 Meter Row Sprint
B. “14.3”
AMRAP in 8 minutes of:
10 deadlifts (95/135)
15 box jumps (20/24)
15 deadlifts (125/185)
15 box jumps
20 deadlifts (155/225)
15 box jumps
25 deadlifts (185/275)
15 box jumps
30 deadlifts (205/315)
15 box jumps
35 deadlifts (225/365)
15 box jumps
Ninja:
Every 8 minutes, for 40 minutes (5 sets), for times:
20 Walking Lunges with Dumbbells
15 Dumbbell Push Presses
15 Dumbbell Squats
400 Meter Run
———-
Tuesday, 3/26/2019
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
*Squat Snatch if you must
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B. For time:
400 Meter Run
30 GHD Sit Ups
20 Overhead Squats (65/95)
10 Burpees Over Bar
Ninja: Same
———-
Wednesday, 3/27/2019
A. Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
B. AMRAP in 12 minutes of:
18 Weighted Box Step-Ups
12 Alternating Dumbbell Snatches (35/50)
6 Strict Handstand Push-Ups
Ninja: 2 Mile Run
———-
Thursday, 3/28/2019
A. Every 3 minutes, for 15 minutes (5 sets) of:
5 Pause Front Squat (32X1) @ 50-55%
B. “3/28/2008”
Roberto’s First CrossFit Workout
3 rounds for time of:
50 double-unders
25 pull ups
25 air squats
Ninja: Same
———-
Friday, 3/29/2019
A. Three sets of:
Kettlebell Single-Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps each leg
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B. 3 rounds for time:
500 Meter Row
21 Kettlebell Swings (16/24)
12 Wall Balls (14/20)
Ninja: Same
———-
Saturday, 3/30/2019
Barbell: TBD
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs
7 Thrusters (65/95)
7 Pull Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Knees to Elbow
7 Push Press (65/95)
9 Ring Dips