In CrossFit Daily Workout

Monday, 4/23/2018
Warm Up:
Coach’s Choice + 10 Wall Balls
A. Four sets of:
4 Squat Clean @ 70-75% of 1 RM
(rest 10 seconds between each single)
Rest 2-3 minutes between sets
B. 3 Rounds of:
250 Meter Row
20 Wall Balls (14/20)
20 Kettlebell Swings (16/24)
———-
Tuesday, 4/24/2018
Warm Up:
Coach’s Choice + 11 Wall Balls
A. Six Sets of Push Press (start @ 50%)
*Set 1: 5 reps
*Set 2: 3 reps
*Sets 3-6: 1 rep
Rest 2-3 minutes between sets
B. 3 rounds of:
10 Handstand Push-Ups
20 Pull-Ups
400 Meter Run
———-
Wednesday, 4/25/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A. Four sets of:
Back Squat x 6-8 reps @ 70-75%
Rest 90 seconds
5 Box Jumps (24/30)
Rest 90 seconds
B. AMRAP 15 in Minutes of:
10 Burpees
20 Meters (65 Feet) of Walking Lunges
30 Double-Unders/ 90 Singles
———-
Thursday, 4/26/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps (in remaining time)
Rest 5 minutes between sets, and complete a total of 4 sets.
If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.
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Friday, 4/27/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Take 15-20 minutes to build to a heavy Clean & Jerk
B. Complete as many sets of the following interval until you complete 30 reps:
60 seconds of Ground to Overhead (95/135)
Rest 60 seconds
C. AMRAP in 8 Minutes of:
1 Sit Up
1 Air Squat
2..
2..
3…
3…
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Saturday, 4/28/2018
Barbell: TBD
Warm Up:
Coach’s Choice + 15 Wall Balls
A. In teams of two, alternating each movement, complete ten rounds of:
10 Overhead Squats (75/115)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run
(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)
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Sunday, 4/29/2018
Hero Workout at CrossFit Terra Nova
“DT”
5 Rounds of:
12 Deadlifts (105/155)
9 Hang Power Cleans
6 Jerks