In CrossFit Daily Workout

Monday, 4/22/2019
Granite Games Open Workout #5
3 rounds for time (15MIN Cap)
50 Ft Handstand Walk
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs)

Scaled

3 rounds for time (15MIN Cap)
50 Ft Bear Crawl
18 Jumping Pull-ups
50 Ft Double DB Front Rack Lunge Walk (35lbs./20lbs)
———-
Tuesday, 4/23/2019
A. Every 30 seconds for 20 minutes
1 Clean and Jerk @ 70-75%
B. 1 mile run
———-
Wednesday, 4/24/2019
A. AMRAP in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (65/95)
200 Meter Run
Rest 8 minutes, and then…
AMRAP in 8 minutes of:
40 Double-Unders/120 Singles
20 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes, and then…
AMRAP in 8 minutes of:
20 Box Jumps (20/24)
15 Toes to Bar
10 Ring Dip
———-
Thursday, 4/25/2019
A. Strict Press
5 @ 60%
5 @ 65%
6+ @ 70%
B. Two sets of:
3 Minutes of Assault Bike/500 meter run
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (216/24 – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
———-
Friday, 4/26/2019
A. Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1 @ 55-60%
(rest 5-7 seconds between singles)
B. AMRAP in 10 minutes of: (75/115)
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground)
———-
Saturday, 4/27/2019
Barbell: TBD
A. Partner “Karen”
150 Wall Balls
Rest 5 minutes
Partner “Cindy”
AMRAP in 20 minutes, alternating rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats