In CrossFit Daily Workout

Monday, 8/13/2018
A. Four sets of:
Hang Squat Snatch x 2.2 @60-65%
(rest 10 seconds between doubles)
Rest 2 between sets
B. AMRAP in 20 minutes of:
5 Burpees (reach for a pull up bar, rings or any other target above your head)
10 Wall Balls (14/20)
15 Kettlebell Swings (16/24)
N. SAME (scaled down accordingly)
Bonus Work:
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3- = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%
———-
Tuesday, 8/14/2018
A. Take 15 to 20 minutes to find a heavy complex of:
2 Hang Squat Clean
1 Squat Clean
1 Power Jerk
2 Hang Squat Clean
1 Squat Clean
1 Power Jerk
2 Hang Squat Clean
1 Squat Clean
1 Split Jerk
B. 3 rounds of
6 Thrusters (75/115)
9 Toes to Bar
12 Box Jumps (24/30)
N. For time:
400 meter run
then
3 rounds of:
10 Jumping Squats
10 Burpees
10 GHD Sit Ups
then
400 meter run
Bonus Work:
2k row
1 mile run
2k row
———-
Wednesday, 8/15/2018
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
15 Burpee Pull Ups
15 Handstand Push-Ups
(Scale down accordingly)
N. SAME (Skip the pull up after burpees and switch sit ups for HSPU)
Bonus Work:
200 meter tire flip
———-
Thursday, 8/16/2018
A. E2MOM for 10 minutes (Five sets)
2 Back Squat @ 80-85%
B. 4 rounds of
20 Jumping Weighted Squats (20/30)
10 Pull Ups
5 Power Cleans (105/155)
N. 4 rounds of:
20 Jumping Squats
10 Ring Rows
5 Med Ball/ Kettlebell Cleans
Bonus Work:
1 Mile Weighted Run
———-
Friday, 8/17/2018
A. E2MOM for 10 minutes (Five sets)
3 Bench Press @ 75-80%
B. AMRAP in 12 minutes of:
5 Deadlifts (155/225)
3 Bar Muscle Ups (weighted, if you can) or 6 strict pull ups + 6 dips
N. AMRAP in 12 minutes of:
12 Ring Dips
12 Kettlebell Deadlifts
Bonus Work:
Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
———-
Saturday, 8/18/2018
Barbell: TBD
In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (16/24)
250 Push Press (65/95)
200 Pull-Ups
150 Box Jump-Overs (20/24)
1 Mile Medicine Ball Relay
———-
Sunday, 8/19/2018
Open Gym
10am – 12pm