In CrossFit Daily Workout

Monday, 5/14/2018
Warm Up:
Coach’s Choice + 15 Wall Balls
A. 3 sets of:
Deadlift x 6-8 reps @ 70%
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B. 3 rounds of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (16+/24+)
N. 5K Run
———-
Tuesday, 5/15/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%
followed by…
Every 2 minutes, for 8 minutes (4 sets):
Hang Squat Clean + Jerk @ 65-80%
followed by…
Every 2 minutes, for 8 minutes (4 sets):
Squat Clean + Jerk @ 80-95%
N. For Time:
50 Calorie row
10 Double Unders
40 Calorie Row
20 Double Unders
30 Calorie Row
30 Double Unders
20 Calorie Row
40 Double Unders
10 Calorie Row
50 Double Unders
*Singles X 2
———-
Wednesday, 5/16/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. Take 15-20 minutes to work on hand stand holds and hand stand walks
B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Push Press (115/75 lbs)
N. 10-9-8-7…1 of:
Burpees
Box Jumps
———-
Thursday, 5/17/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A. Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets
B. AMRAP in 10 Minutes of:
5 Burpee Pull-Ups
10 Kettlebell Snatches, Total (16/24)
20 Wall Ball Shots (14/20)
N. 10K Row
———-
Friday, 5/18/2018
Warn Up:
Coach’s Choice + 11 Wall Balls
A. E2MOM for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. 2 Rounds of:
30 Calorie Row
20 Burpee Box Jump-Overs (24/30)
Rest 6 minutes between rounds.
*You have a long rest period for this workout, so please give a 100% effort sprint when you’re working.
N. “Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
———-
Saturday, 5/19/2018
Barbell: TBD
A. In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
1200 Meter Run (together)
———-
Sunday, 5/20/2018
“Danny Dietz” at CrossFit Terra Nova