In CrossFit Daily Workout

Monday, 4/9/2018
Warm up:
Coach’s Choice + 10 Wall Balls
A. Four sets of:
Deadlift x 3-5 reps @ 75-80%
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
B. AMRAP in 8 minutes of:
15 Kettlebell Swings (16/24)
30 Double-Unders/ 90 Singles
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Tuesday, 4/10/2018
Warm up:
Coach’s Choice + 11 Wall Balls
A. E2MOM, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s “heavy” Front Squat.
B. E2MOM, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
C. “Baseline” or 100 Burpees (Last Day of the Burpee Challenge ;))
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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Wednesday, 4/11/2018
Warm up:
Coach’s Choice +12 Wall Balls
A. Three sets of:
Strict Pull-Ups x 4-6 reps
Rest 60 seconds
Goblet Squats x 6-8 reps (24/32)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. 3 Rounds of:
400 Meter Run
10 Toes to Bar
10 Box Jumps (24/30)
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Thursday, 4/12/2018
Warn up:
Coach’s Choice + 13 Wall Balls
A. Three sets of:
20 Front Rack Forward Lunges, total (55/75)
Rest 60 seconds
B. AMRAP 5 in minutes of:
10 Double-Unders/ 30 Singles
10 Air Squats
Rest 60 seconds, and then…
AMRAP in 5 minutes of:
5 Pull Ups
10 Hand Release Push Ups
Rest 60 seconds, and then…
AMRAP in 5 minutes of:
10 Leg Raise (from floor)
10 Sit Ups
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Friday, 4/13/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Take 15 minutes and build to today’s 1-RM Power Clean
B. For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball (14/20)
30 Kettlebell Swings (16/24)
30 Push Press (55/75)
30 Hand Power Snatches (55/75)
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Saturday, 4/14/2018
Barbell: TBD
Warm up:
Coach’s Choice + 15 Wall Balls
“Fight Gone Bad” Style
Three Sets of:
1 Minute of Ball Slams (20/30)
1 Minute of Kettlebell SDHP (16/24)
1 Minute of Knees to Elbows
1 Minute of Thrusters (35/45)
1 Minute of Back Rack Box Step Ups (35/45)
1 Minute of Rest
* Score is Total Reps
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Sunday, 4/15/2018
Hero Workout at CfrossFit Terra Nova