In CrossFit Daily Workout

Monday 8/27/2018
A. Four sets of:
Front Squats x 6-8 reps (30X1) @ 55-60%
Rest 45 seconds
Single-Arm Dumbbell/ Kettlebell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
B. For time:
500 Meter Row
then
3 Rounds of
10 Squat Cleans (95/135)
400 Meter Run
then
500 Meter Row
N. For tine:
300 Meter Row
then
3 Rounds of:
40 Air Squats
400 Meter Run
then
300 Meter Row
Bonus:
Four sets for times of:
30/20 Calories of Assault Bike
20 Overhead Squats (115/75 lbs)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes
———-
Tuesday, 8/28/2018
A. Five sets of:
Power Snatch x 1.1.1 (add weight after each set)
(rest 10 seconds between singles)
Rest 2 minutes
B. AMRAP in 10 minutes of:
5 Handstand Push-Ups (strict, if you can)
10 Pull-Ups
15 Kettlebell Swings (24/32)
Rest 4 minutes
400 Meter Kettlebell Farmer’s carry (16/24)
N. Same (scale down accordingly)
Bonus:
3 rounds of:
Run 800 Meters
10 Ring Muscle-Ups
———-
Wednesday, 8/29/2018
A. Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (20/24)
20 Alternating Single-Arm Dumbbell/ KB Snatches
Run 400 Meters
N. Same (scale down accordingly)
Bonus:
2000 Meter Row
100 Double Unders
2000 Meter Row
———-
Thursday, 8/30/2018
A. E2MOM for 10 minutes (Five sets)
Strict Press x 2-3 reps @ 90%
Rest 2minutes
B. For time:
500 Meter Row
50 Wall Ball (14/20)
50 Push-Ups
500 Meter Row
N. Same (scale down accordingly)
Bonus:
3 Rounds of:
15 Deadlifts (155/225)
30 GHD Sit Ups
———-
Friday, 8/31/2018
A. AMRAP in 10 minutes of:
5 Power Cleans (95/135)
5 Jerks (95/135)
Rest 5 Minutes
then
B. Four sets of:
Dumbbell/ KB Walking Lunges x 20 steps total
Rest 90 seconds
Ring Dips x Max Reps (if you can do muscle ups, please use those rings)
Rest 90 seconds
N. AMRAP in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups
rest 5 minutes
then
B. Four sets of:
Dumbbell Walking Lunges x 20 steps total
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
Bonus:
Build to today’s heavy
1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)
———-
Saturday, 9/1/2018
Barbell: TBD
A.
In Teams of two, with only one athlete working at the time
For time:
800 Meter Row
800 Meter Run
60 Kettlebell Swings (16/24)
60 Wall Ball Shots (14/20)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (75/115)
Bonus:
Three sets of:
Romanian Deadlift x 8 reps
Rest 60 seconds
Biceps Curls x 8 reps
Rest 60 seconds
———-
Sunday, 9/2/2018
Open Gym
10am-12pm