In CrossFit Daily Workout

Monday, 3/26/2018
Warm up:
Coach’s Choice + 14 Wall Balls
A.Take 15 minutes to build to today’s 5-RM Single Arm DB/KB Strict Press
Alternate arms as you’re building.
B. AMRAP in 12 minutes of:
12 Power Cleans (95/135)
12 Push Presses (95/135)
12 Front-Racked Alternating Reverse Lunges, total (95/135)
———-
Tuesday, 3/27/2018
Warm up:
Coach’s Choice + 13 Wall Balls
A.Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 30 Calories on Rower
Station 2 – 50 Double Unders/150 singles + 20 Wall Ball (14/20)
Station 3 – 400 Meter Run
Station 4 – 10 Chest-to-Bar Pull-Ups + 10 Handstand Push-Ups
———-
Wednesday, 3/28/2018
Warm up:
Coach’s Choice + 12 Wall Balls
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Up to 6 Ring/Bar Muscle-Ups or work on progressions like false grip ring rows
Station 2 – 25 Foot Handstand Walk or 50 Foot Bear Crawl or 3 to 4 Wall Walks
Station 3 – L-Sit x 60 seconds or Hanging L-Leg Raise from Pull Up Bar
B. 5 rounds of:
200 Meter Run
10 Ball Slams (20/30)
10 Weighted Jumping Squats (Bear hug your slam ball)
———-
Thursday, 3/29/2018
Warm up:
Coach’s Choice + 11 Wall Balls
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(Try to only take one full breathing cycle at the top of the lift – exhale, inhale, brace and descend)
B. 21-15-9 of:
Hang Squat Cleans (75/115)
Bar Facing Burpees Over the Barbell
———-
Friday, 3/30/2018
Warm up:
Coach’s Choice + 10 Wall Balls
A. Every 2 minutes, for 10 minutes (5 sets):
Squat Snatch x 1 rep
Build to approximately 85% of your 1-RM.
B. Every 6 minutes, for 24 minutes (4 sets), for time of:
400 Meter run
10 Kettlebell Swings (16/24)
10 Overhead Squats (65/95)
———-
Saturday, 3/31/2018
Barbell: TBD
A. “The Ocho”
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs (20/24)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (95/135)
8 Toes to Bar
———-
Sunday, 4/1/2018
Hero Workout
at CrossFit Terra Nova