In CrossFit Daily Workout

Monday, 4/1/2019
A. EMOM for 12 minutes (3 sets)
Minute 1: 1 ring muscle up/3 strict pull ups
Minute 2: 2 bar muscle ups/6 kipping pull ups
Minute 3: 3 pistols, each leg/ banded pistols
Minute 4: rest
B. 5 rounds of:
3 Power Cleans (105/155)
3 Front Squats (105/155)
3 Jerks (105/155)
200 Meter Run
———-
Tuesday, 4/2/2019
A. Every 2 minutes, for 10 minutes (5 sets) of:
3 Back Squat @ 70-75%
B. Buy in: 50 Double Unders
3 round of:
10 Kettlebell Snatches, total (16/24)
15 Goblet Squats (16/24)
20 KB Sumo Deadlift High Pull (16/24)
Cash out: 50 Double Unders
———-
Wednesday, 4/3/2019
A. 3 sets of:
5 Bench Press @ 75%
10 GHD Situps
400 Meter Run
B. AMRAP in 15 minutes of:
15 Burpee Box Jumps
15 Wall Balls (14/20)
———-
Thursday, 4/4/2019
7 rounds of:
10 Toes to Bar
10 Power Cleans (95/135)
10 Hand Stand Push Ups
10 Front Squats (95/135)
Rest 1 minute after each round
———-
Friday, 4/5/2019
A. 3 sets of:
Unsupported Seated Strict Press x 3-4 reps @ 60%
(sit on a bench or box without back support and press the barbell from shoulder to overhead)
Rest 2 minutes
B. . For time:
21 Power Snatches (65/95)
21 Pull Ups
15 Power Snatches (80/115)
15 Chest to Bar Pull Ups
9 Power Snatches (95/135)
9 Bar Muscle Ups
———-
Saturday, 4/6/2019
Barbell: TBD
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 (155/225)
8 Box Jump Overs
Rest 4 minutes, and then…
8 Kettlebell Swings (16/24)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (95/135)
8 GHD Sit Ups