In CrossFit Daily Workout

Monday, 6/25/2018
A. Take 15-20 minutes to build to a heavy-ish Squat Clean
B. 3 rounds of:
400 Meters
8 Front Squats @ 70-75% of 1 RM
(Barbell originates from the ground – no racks. Squat clean the first rep)
N. 4 rounds of:
15 GHD Sit Ups
30 Thrusters (45/65)
45 Double Unders/ 90 Singles
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Tuesday, 6/26/2018
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B. AMRAP in 9 minutes of:
3 Power Snatches (95/135)
6 Overhead Squats (95/135)
9 Burpees Over the Barbell
N. For time:
10-9-8…1 of:
Box Jumps
Hand Re;ease Push Ups
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Wednesday, 6/27/2018
A. AMRAP in 8 minutes of:
300 meter row
10 Front-Racked Alternating Reverse Lunges (95/135)
Rest 4 minutes, and then…
B. AMRAP in 8 minutes of:
5 Strict Under Hand-Grip Pull-Ups
10 Box Jump-Overs (20/24)
Rest 4 minutes, and then…
C. AMRAP in 8 minutes of:
200 meter run
12 Kettlebell Swings (16/24)
N. 7 minutes of:
Burpee Pull Ups
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Thursday, 6/28/2018
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
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Friday, 6/29/2018
A. Strict Press
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep (Try a new PR)
B. 4 Rounds of:
40 Double Unders
20 Wall Ball (14/20)
10 Toes to Bar
N. Half Murph
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Saturday, 6/30/2018
Barbell: TBD
A. Four sets of:
Back Squat x 6-8 reps @ 65-70%
Rest 2 minutes
Weighted Pull-Ups x 5-7 reps
Rest 2 minutes
B. “Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
N. 5K Run
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Sunday, 7/1/2018
Hero Workout at CrossFit Terra Nova