In CrossFit Daily Workout

Monday, 6/18/2018
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch
B. 5 Rounds of:
15 Wall Ball (14/20)
15 Pull-Ups
N. 7 Rounds of:
200 Meter Run
10 Step Ups
———-
Tuesday, 6/19/2018
A. Five sets of:
3-Position Squat Clean @ 55% of 1-RM
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
B. AMRAP in 9 minutes of:
6 Ground to Overhead (95/135)
12 Toes to Bar
N. AMRAP in 15 Minutes of:
300 Meter Row
50 Single Unders
25 Sit Ups
———-
Wednesday, 6/20/2018
A. Five sets of:
Bench Press x 4-6 reps @ 70-75%
Rest 2-3 minutes
B. 3 Rounds of:
400 Meter Run
40 Push-Ups
40 Air Squats
N. SAME
———-
Thursday, 6/21/2018
A. Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
Rest exactly 3 minutes between lifts
B. AMRAP in 7 Minutes of:
7 Box Jumps (20/24)
7 Burpees
7 Kettlebell Swings (16/24)
N. E5MOM
5 Tire Flips
200 Meter Run
———-
Friday, 6/22/2018
A. Four sets of:
Bulgarian Split Squat x 4-6 reps
Rest 3 minutes
Go heavy on these!
B. 3 rounds for time of:
400 Meter Run
50 Double-Unders
15 Back Squats @ 50%
N. 3 Rounds of:
21 Russian Kettlebell Swings
12 Ring Rows
400 Meter Run
———-
Saturday, 6/23/2018
Barbel: TBD
In teams of 2: AMRAP in 20 min
12 Sit Ups (partner 1), 12 KB swing (Partner 2), 12 Jumping Squats (partner 1), 6 Burpees (parnter 2) , 200m Run (partner 1)
After partner 1 returns from the run, partner 2 will start with the sit ups.
Only 1 teammate working at a time.