In CrossFit Daily Workout

Monday, 7/23/2018
A. Three sets of:
Front squat x 6-8 reps @ 65-70%
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds
B. AMRAP in 10 minutes of:
7 Handstand Push-ups
1 Rope climb, 15-ft. rope
N. 3 Rounds of:
10 Ring Rows
10 Kettlebell swings
10 Abmat Sit ups
Bonus Work:
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60-65%
(high hang, mid-patella, floor)
———-
Tuesday, 7/24/2018
A. 1 Mile run
B. For time:
5 Wall walks
9 Squat cleans (95/135)
4 Wall walks
12 Squat cleans (95/135)
3 Wall walks
15 Squat cleans (95/135
2 Wall walks
N. AMRAP in 15 minutes of:
250 Meter row
15 Push ups
Bonus Work:
Every 5 minutes, for 25 minutes (5 sets):
10 Calorie Assault Bike
10 Wall Balls
10 Calorie Assault Bike
———-
Wednesday, 7/25/2018
A. 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%
*Set 6 – 2 reps @ 95%
Rest as needed
B. CAMRAP in 4 minutes of:
15 Kettlebell Swings (24/32)
10 Pull-Ups/ C2B, if you can
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
10 Box Jumps (24/30)
10 Push-Ups/ Clapping if you can
N. AMRAP in 12 minutes of:
10 Walking Lunges
10 V-Ups
Bonus Work:
EMOM for 20 minutes (5 sets of each):
Minute 1 – 20/15 Calorie Row
Minute 2 – 30 Double Unders + 1 Muscle up
Minute 3 – 3 Bar Facing Burpees + 3 Hang Squat Snatches (75/105)
Minute 4 – Rest
———-
Thursday, 7/26/2018
A. Five sets of:
Push Press x 5 reps (add weight after each set)
Rest 2 minutes
B. For time:
15 Power Snatches (75/105)
30 Wall Balls (14/20)
12 Power Snatches
24 Wall Balls
9 Power Snatches
18 Wall Balls
N. 5 Rounds of:
10 Ball Slams
200 Meter run, carrying the slam ball
Bonus Work:
E5MOM for 25 minutes (5 sets)
400 Meter run
———-
Friday, 7/27/2018
A. Three sets of:
Bulgarian Split Squats x 6-8 reps
Rest 60 seconds
Dumbbell/ KB Lateral Flies x 8-10 reps
Rest 60 seconds
B. 4 rounds of:
400 Meter run
8 Ground to Overhead (95/135)
N. 4 rounds of:
10 Burpees
20 Wall Balls
Bonus Work:
Every 2 minutes, for 30 minutes (15 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 80-85%
*Sets 13-15 = 1 rep @ 85-90%
———-
Saturday, 7/28/2018
Barbell: TBD
Partner Fight Gone Bad Style
3 Rounds of:
Minute 1: Row for Calories
Minute 2: Box Jumps (20/24)
Minute 3: Wall balls (14/20)
Minute 4: Kettlebell Swings (16/24)
Minute 5: Double or Single unders
Partner 1 works, while Partner 2 rest.
Score is total reps combined by two partners
———-
Sunday, 7/29/2018
Hero Workout at Terra Nova: TBD