In CrossFit Daily Workout


Monday, 3/5/2018
A. E2MOM for 10 minutes (5 sets):
Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
then…
One set of Back Squat x Max Unbroken Reps @ 83%
(You are allowed only on full breathing cycle at the top of the lift, once more rest is taken at the top, the set is over)
B.
“Fran”
21-15-9 of:
Thrusters (65/95)
Pull Ups
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Tuesday, 3/6/2018
E2MOM for 20 minutes (10 sets):
Snatch Lift-Off + Squat Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Pause 2 seconds at the knees each lift-off. After your lift-off, reset and perform a full squat snatch.
B.
For time:
800 Meter Run/ 1000 Meter Row
30 Ground to Overhead (95/135)
800 Meter Run/ 1000 Meter row
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Wednesday, 3/7/2018
A. Every 5 minutes, for 30 minutes (6 sets):
500 Meter row
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
B. Three Sets of:
60 seconds Plank Hold
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Side-Plank Hold (Right Side)
60 seconds Rest
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Thursday, 3/8/2018
A. AMRAP in 10 minutes of:
10 Push Press (75/115)
5 Burpees Over the Bar
Rest 5 minutes
AMRAP in 10 minutes of:
200 Meter Run/ 250 Meter Row
15 Russian Kettlebell Swings (24/32)
*If you signed up for the Open, please do 5 minute AMRAP
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Friday, 3/9/2018
“18.3”
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Saturday, 3/10/2018
Barbell Club: TBD
A. In teams of 2
AMRAP in 20 Minutes of:
3 Handstand Push-ups
9 Wall Ball (14/20)
15 Sit Ups
One athlete will run 400 meters or row 500 meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run or row picking up right where the other athlete left off.
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Sunday, 3/11/2018
Hero Workout at CrossFit Terra Nova (9:00 AM)
TBD