In CrossFit Daily Workout

Monday, 7/30/2018
A. Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 30-35 % of 1RM Front Squat
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds
B. For time:
10 Front Squats (95/135)
200 Meter run
30 Burpees
400 Meter run
50 Abmat Sit ups
400 Meter run
30 Burpees
200 Meter run
10 Front Squats (95/135)
N. EMOM for 10 minutes:
10 Jumping Squats
5 Burpees
Bonus Work:
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60-70%
(high hang, mid-patella, floor)
———-
Tuesday, 7/31/2018
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B. For Time:
15-12-9-6-3 reps for time of:
Ring Dips
Overhead Squats (65/95)
N. 3 rounds of:
30 Kettlebell Swings
20 Push-Ups
Bonus Work:
3 sets of:
Single-Leg Hip Thrusts x 8 reps each leg
Rest 90 seconds
100-Foot Forward Sled Push (heavy)
Rest 90 seconds
———-
Wednesday, 8/1/2018
A. Four sets of:
Strict Press x 2-3 reps @ 85-90%
Rest 2 minutes
Pistols x 4-5 reps each leg
Rest 2 minutes
B. 4 Rounds of:
200 Meter Run
50 Foot Overhead Walking Lunges (25/45lb plate)
10 Hanging Straight Leg Raise or High Knees
N. 5K Row
Bonus Work:
5K Row
———-
Thursday, 8/2/2018
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%
B. By in: 500 Meter row
then
3 rounds of:
50 Double Unders/150 Singles
12 Knees to Elbow
12 Burpees
then
Cash out: 500 Meter Row
N. 3 Rounds of:
400 Meter Run
24 Air Squats
12 Ring Rows
Bonus Work:
Death by Muscle Ups
———-
Friday, 8/3/2018
A. Take 15-20 minutes and build to today’s 1-RM Power Snatch
B. Using ~75% of what you worked up to in part A, complete for time:
12-9-6 of:
Power Snatch
Ring Push-Ups
Box Jumps (20/24)
N. AMRAP in 12 minutes of:
5 Kettlebell Bent Over Rows
20 Walking Lunges with Kettlebells in Farmer’s Carry
(use same weights as you did for renegade rows)
———-
Saturday, 8/4/2018
Barbell: TBD
Partner Workout
In teams of 2
10 Minutes of Calorie Row
Rest 5 Minutes
10 Minutes of Power Cleans (95/135)
Rest 5 Minutes
10 Minutes of Toes to Bar
Rest 5 Minutes
10 Minutes of Deadlifts (155/225)
Score is total of reps.calories combined
Partners can switch off as they want, but only one can be working out at the time
———-
Sunday, 8/5/2018
Open Gym
10-12