In CrossFit Daily Workout

Monday, 4/2/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
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.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Squat Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Squat Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Squat Snatch x 1 rep @ 80+% of 1-RM Snatch
B. AMRAP in 9 minutes of:
30 Double-Unders/ 90 Singles
6 Squat Snatches (95/135)
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Tuesday, 4/3/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Front Squats + Max Set of Push Ups
4 sets of:
6 Front Squats @ 70-75% of 1 RM
Rest 60 seconds
Max Reps of Push Ups in 60 seconds
Rest 60 seconds
B. For time:
30 Calories on Rower
25 Thrusters (65/95)
20 Strict Pull-Ups
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Wednesday, 4/4/2018
Warm Up:
Coach’s Choice + 15 Wall Balls
A. E3MOM, for 18 minutes (6 sets), rotate through the following stations:
1 – Rope Climb (no more than 4 ascents)
2 – Freestanding Handstand Hold Work
3 – 10 GHD Sit Ups + 50 Ft Sled Push
B. 3 Rounds for Time of:
400 Meter Run
30 Air Squats
20 Burpees
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Thursday, 4/5/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. E2MOM, for 20 minutes (10 sets) of:
1 Squat Clean
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. AMRAP in 10 Minutes of:
5 Ground to Overhead (135/185)
10 Box Jumps (20/24)
15 Toes to Bar
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Friday, 4/6/2018
AMTAP (As Many Tourchy Tacos as Possible)
Warn Up:
Coach’s Choice + 13 Wall Ball
A. E2MOM, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B.EMOM, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps (24/32)
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders/ Singles for 45 Seconds
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Saturday, 4/7/2018
Barbell Club : TBD
Warm Up:
Coach’s Choice + 12 Wall Balls
A. 1 Mile Run
B. Partner “Karen” (150 Wall Balls, 14/20)
Partners will alternate a wall ball shot to a target. Athletes will do 5 burpees any time the wall ball stops or hits the ground.
*If an Athlete is by his or her self, please perform 75 Wall Balls (5 burpee rule applies)
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Sunday, 4/8/2018
Hero Workout at CrossFit Terra Nova