In CrossFit Daily Workout

Monday, 5/28/2018
“MURPH”
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
———-
Tuesday, 5/29/2018
A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B. Regional’s Event 2
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.
Time cap: 17 minutes
*Please Scale down to finish within the time cap
N. “Half Murph”
———-
Wednesday, 5/30/2018
A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
B. Regional’s Event 3
For time:
9 muscle-ups (Ring or Bar)
25 Feet Handstand walk
36 single-leg squats
25 Feet Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats
Time cap: 13 minutes
*Mod for Muscle Ups: 9 strict pull up + 9 Dips
*Mod for Handstand Walks: 3 Wall Walks or 25 feet bear crawl
N. E3MOM for 9 Minutes (3 Sets)
500 Meter Row
———-
Thursday, 5/31/2018
A. Four sets of:
Back Squats x 8-10 reps @ 30X0 (Light to medium weight, work on form)
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds
Regional’s Event 4
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
Time cap: 9 minutes
* Scale down to finish within the time cap
N. Regional’s Event 1
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 49 minutes
———-
Friday, 6/1/2018
A. Take 15-20 minutes to build to today’s heavy hang power clean
B Regional’s Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Row
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap
*Scale down to finish within the time cap
N. 10-9-8…1 of:
GHD Sit Ups
200 meter after each set
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Satuday, 6/2/2018
Barbell: TBD
A. Take 15-20 minutes to build to today’s heavy hang power snatch
Regional’s Event 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes
*Scale down to finish within the time cap
N. Triple 3