In CrossFit Daily Workout

Monday, 7/2/2018
A. Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finished your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
N. SAME
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Tuesday, 7/3/2018
A. Front Squat
60%x6x2, 65%x5, 70%x3
B. “Fight Gone Bad Style”
Three sets for max reps of:
60 seconds of Wall Balls (14/20)
60 seconds of Kettlebell Swings (16/24)
60 seconds of Box Jumps (20/24)
60 seconds of Push Press (65/95)
60 seconds of Rowing (for Calories)
Rest 60 seconds
N. Six sets for max meters of:
3 Minutes of Running @ 1-Mile PR Pace
2 Minutes of Recovery Pace Jogging
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Wednesday, 7/4/2018
“7/4/1776”
7 Rounds of:
4 Clusters (95/135)
17 Pull Ups (on Rounds 1-3-5-7)
17 Push Ups (on Rounds 2-4-6)
76 Single Unders
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Thursday, 7/5/2018
A. Take 15-20 minutes to find today’s 1-RM Push Press
B. For time:
Row 1000 Meters
immediately followed by…
Three sets of:
10 Push Presses (65/95)
15 Box Jumps (20/24)
immediately followed by…
40 Toes to Bar
N. 10-9-8-….1 of:
Kettlebell Swings
GHD Sit Ups
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Friday, 7/6/2018
A. Deadlift x 15 reps (Do not go heavier than 55-60%
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Post loads used and reps achieved.
B. Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 24/32 Kettlebells or Dumbbells
N. 7K Row
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Saturday, 7/7/2018
Barbell: TBD
A. Every 2 minutes for 8 minutes (4 sets)
10 Kettlebell Snatches, total (16/24)
3 Burpees
B. Every four minutes, for a total of six sets, complete:
25 Calorie of Rowing
10 Overhead Squats (65/95)
N. “Annie”
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Sunday, 7/8/2018
Hero Workout at CrossFit Terra Nova
TBD