In CrossFit Daily Workout

Monday 8/20/2018
A. 3 Rounds Not For Time of:
250 meter row
7 Glute Ham Raises
7 Heavy Wall Balls
B. For Time:
100 Clean and Jerks
On the 3:00 minute mark: 10 Double Unders/30 Single Unders + 4 Burpee over the Bar
*Workout starts with the jump rope and burpees
Weight Climbs Every 20 Reps
1-20 (65/95)
21-40 (75/105)
41-60 (95/135)
61-80 (105/155)
81-100 (135/185)
There is a 25 Minute Time Cap
N. Four sets of:
25 Kettlebell Russian Swings
Rest 45 seconds
20 Dumbbell Walking Lunges, Total
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds
Bonus Work:
EMOM for 6 minutes:
2 Squat Snatch
Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65
Followed by…
Every 2 minutes, until you miss the same weight twice:
1 Squat Snatch
Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+
———-
Tuesday, 8/21/2018
A. Four sets of:
4-6 Deadlift @ 70-75%
Rest 20 seconds
Push-Ups x Max reps
Rest 2 minutes
B. AMRAP in 15 minutes of:
10 Thrusters (65/95)
10 Box Jumps (20/24)
400 Meter Run
*If you are out the door before the 15 minute mark, please finish the run
N. Same (Scale down accordingly)
Bonus Work:
Four sets of:
Weighted Bulgarian Split Squat x 6-8 reps each leg
Rest 2 minutes
2-3 Strict Ring Muscle Ups
Rest 2 minutes
———-
Wednesday, 8/22/2018
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
B. AMRAP in 6 minutes of:
12 Kettlebell Swings (16/24)
9 Toes To Bar
6 Jumping Lunges, Each leg
Rest 4 minutes
then
1 mile run
N. 10-9-8…1 of:
Jumping Lunges, each leg
Burpees
Bonus Work:
Bench Press
Take 15 minutes to find a new 1RM
———-
Thursday, 8/23/2018
A. Five sets of:
3-5 Push Press @ 70-75%
Rest 2 minutes
B. EMOM for 10 minutes:
Minute 1 – 5 Power Cleans (115/175)
Minute 2 – 10-12 Calorie row
Rest 4 minutes
then
100 Abmat Sit Ups
N. Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 60 seconds
Plank to Elbows x 10 reps (up-downs)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Bonus Work:
4 rounds for time of:
500 Meter Row
7 Bar Muscle Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
50 Double-Unders
———-
Friday, 8/24/2018
For time:
7 Rope Climbs
50 Wall Balls (14/20)
80 Double-Unders/160 singles
Time Cap = 10 minutes
Rest until the running clock reaches 15:00, and then…
C. 3 rounds of:
200 Meter Run
15 Pull Ups
15 Power Snatches (65/95)
N. SAME (Scale down accordingly)
Bonus Work:
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*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, 8/25/2018
Barbell: TBD
In teams of two, with only one partner working at a time, AMRAP in 10 minutes of:
10 Knees to Elbow
10 Goblet Squats (16/24)
Rest exactly five minutes, and then . . .
AMRAP in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (20/24)
Rest exactly five minutes, and then…
AMRAP in 10 minutes of:
10 Strict press (55/75)
10 Sit Ups
*These are meant to be sprints
Bonus Work:
5 minutes of tire flips (back and forward between partners)
———-
Sunday, 8/26/18
Open Gym
10am-12pm