In CrossFit Daily Workout

Schedule ALERT
Monday, 5/28/2018
Big Horn will be closed.
Please join us at CrossFit Terra Nova at 10am for “MURPH”
Monday, 5/21/2018
Warm Up:
Coach’s Choice + 15 Wall Balls
A. Four sets of:
Deadlift x 3-5 reps, 80-85%
Rest 2-3 minutes
B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
N. 5K Run
———-
Tuesday, 5/22/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
B. Ground to Overhead
Men: 7,000 pounds
Women: 5,000 pounds
You decide the weight on your bar.
Divide the total weight (7,000 or 5,500) by the weight you pick on your bar, and that is the number of reps you would need to perform to complete the workout.
N. 10K Row
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Wednesday, 5/23/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. Four sets of:
Front Squat x 3-5 reps @ 30X1 @ 65-70%
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes
B. AMRAP in 10 minutes of:
10 Wall Balls (14/20)
10 Burpees
N. 10-9-8-7…. 1 of:
Kettlebell Swings
Box Jumps
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Thursday, 5/24/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A. Five sets of:
Squat Snatch x 1.1.1 (Add weight after each set)
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B. 4 rounds for time of:
10 Hang Squat Snatches (75/115)
20 Box Jump-Overs (24″/20″)
N. Death by Push ups (add 3 each minute)
———-
Friday, 5/25/2018
Warm Up:
Coach’s Choice +11 Wall Balls
A. Four sets of:
Dumbbell/ KB Strict Press x 4-6 reps
Rest 90 seconds
Good Mornings x 6-8 reps @ 25% of Back Squat
Rest 90 seconds
B. AMRAP in 4 minutes of:
10 Push Presses (65/95)
10 Pull-Ups
Rest 4 minutes, and then . . .
AMRAP in 4 minutes of:
15 Kettlebell Swings (16/24)
15 Hand-Release Push-Ups
N. “Annie”
———-
Saturday, 5/26/2018
Warm Up:
Coach’s Choice +10 Wall Balls
Barbell: TBD
A. Tire Flips.
In Teams of two, three or four flip a big tire 200 meters
B. Team Fran
21-15-9 of:
Thrusters
Pull Ups
Partner one does 21 Thrusters
Partner two does 21 Thrusters
Partner one does 21 Pull Ups
Partner two does 21 Pull Ups…
———-
Sunday, 5/27/2018
We will not have a hero workout at Terra Nova on Sunday.
Remember “MURPH” is on Monday, 5/28/2018 at 10 AM at Terra Nova