In CrossFit Daily Workout

Monday, 7/16/2018
A. Four sets of:
Bench Press x 4-6 reps @ 80-85%
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
B. 5 rounds of:
40 Double Unders/120 Singles
30 Kettlebell Swings (16/24)
20 Push-Ups
N. AMRAP in 20 Minutes of:
10 Ring Rows
10 Box Step Ups
10 Abmat Sit Ups
Bonus Work:
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Clean + Clean + Jerk (add weight after each set)
Immediately followed by 3 Sets of:
100-Foot Farmers Carry (24/32)
100-Foot Sandbag Carry
Rest 3-4 minutes
———-
Tuesday, 7/17/2018
A. Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Squat Snatch
Build from 65-70% to today’s heavy complex.
B. 4 Rounds of:
600 Meter Run
20 Burpee Box Jump Over
10 Pistols, Total
N. For time:
1 Mile Run
2K Row
1 Mile Run
Bonus Work:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed
———-
Wednesday, 7/18/2018
A. Three sets of:
Weighted Wide-Grip Strict Pull-Ups x 6-8 reps
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes
B. For Time:
“Elizabeth”
21-15-9 of:
Power Cleans (95/135)
Ring Dips
N. For time:
2K Row
1 Mile Run
2K Row
Bonus Work:
200 Meter Tire Flip
———-
Thursday, 7/19/2018
A. Five sets of:
Back Squat x 2-4 reps @80+
Rest 2-3 minutes
B. 4 rounds of:
20 Walking Lunges, total (farmer’s carry 16/24)
15 Toes to Bar
N. 4rounds of:
20 Walking Lunges
20 V-Ups
Bonus Work:
5-4-3-2-1 of:
Rope Climb
Double GHD Sit Ups
———-
Friday, 7/20/2018
A. Every 2 minutes, for 8 minutes (4 sets):
Over Head Squat x 3 reps @ 80-85%
B. 3 rounds for time of:
Use one bar, so pick weight accordingly
7 Deadlifts
6 Squat Cleans
5 Squat Snatches
7 Pull-Ups
6 Chest-to-Bar Pull-Ups
5 Bar Muscle-Ups
N. “Half Cindy”
Bonus Work:
Three sets of:
Good Mornings x 6 reps
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Goal is to use the same barbell for both movements – load as heavy as you can safely handle.
———-
Saturday, 7/21/2018
Barbell: TBD
A. Four sets of:
Single Kettlebell Strict Press x 4-6 reps each arm
Rest 60 seconds
Romanian Deadlift x 6-8 reps @50-55% of 1RM DL
Rest 60 seconds
B. AMRAP in 15 minutes of:
3 Kettlebell Snatches, left arm (16/24)
3 Kettlebell Snatches, right arm (16/24)
6 Sumo Deadlift High Pull (16/24)
9 Box Jumps (20/24)
N. AMRAP in 15 minutes of:
200 meter run
10 Push ups
10 Jumping squats
Bonus Work:
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%
———-
Sunday, 7/22/2018
Hero Workout at Terra Nova
TBD