In CrossFit Daily Workout

Monday, 6/4/2018
A. Four sets of:
Power Clean x 1.1.1.1 @ 80%
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes
B. For max reps/calories:
2 Minutes of Rowing (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (20/24)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (16/24)
N. 5K Run
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Tuesday, 6/5/2018
A. Five sets of:
Deadlift x 4-6 reps @ 75-80%
Rest 20 seconds
Ring Push-Ups x max reps
Rest 2 minutes
B. 5 rounds of:
400 Meter run
20 Wall Ball (14/20)
N. 7k Row
———-
Wednesday, 6/6/2018
A. Four sets of:
Strict Press x 3-5 reps @ 80-85%
Rest 90 seconds
Hanging Weighted Knee Raise x 6-10 reps (14/20) *use a wall ball
Rest 90 seconds
B. AMRAP in 6 minutes of:
12 Pull-Ups
12 Thrusters (65/95)
30 Double-Unders
N. “Karen”
(150 Wall Balls (14/20)
———-
Thursday, 6/7/2018
A. Four sets of:
Dumbbell/ Kettlebell Walking Lunges x 20 steps total @ (16/24)
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B. AMRAP in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Handstand Push-Ups (strict, if you can)
N. 10-9-8…1 of:
GHD Sit Ups
200 Meter Run after each set
———-
Friday, 6/8/2018
In Teams of two
4 Rounds each of:
250 Meter Row
5 Kettlebell or Dumbbell Single-Arm Push Press, each arm (16/24)
10 Goblet Squats (16/24)
400 Meter Run
(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row
———-
Saturday, 6/9/2018
Barbell: TBD
In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball (14/20)
400 Meter Farmer’s Carry
100 Burpee Over Partner
400 Meter Farmer’s Carry
———-
Sunday, 6/10/2018
Hero Workout at CrossFit Terra Nova