In CrossFit Daily Workout

Monday, 8/6/2018
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
B. Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (35/50)/ Kettlebells (16/24)
14-cal. row
*If needed, substitute row for a 300 Meter Run
N. AMRAP in 20 minutes of:
9 Goblet Squats
7 Burpees
5 Ring Rows
Bonus Work:
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 65-75%
*Set 4 = 1 rep @ 75-80%
*Set 5 = 1 rep @ 80-85%
*Set 6 = 1 rep @ 85-90%
*Set 7 = 1 rep @ 90-93%
*Set 8 = 1 rep @ 93-95%
———-
Tuesday, 8/7/2018
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 3-4 reps or Bar Muscle Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Walks -45 seconds- if you don’t have handstand walks yet)
Station 3: Alternating Pistols x Max Reps in 45 seconds
(if you’re proficient, add weight with a kettlebell)
B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 150/200 Meters of Rowing or stop after 50 seconds
Minute 2 – 15 Kettlebell Swings (24/32) or stop after 50 seconds
Minute 3 – 15 Box Jump-Overs (20/24) or stop after 50 seconds
N. EMOM for 15 minutes
Minute 1 – 50 seconds of single unders
Minute 2 – 50 seconds od Russian KB swings
Minute 3 – 50 seconds of step ups or box jumps
Bonus Work:
Every 3 minutes, for 12 minutes (4 sets):
Clean & Jerk x 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 90+%
———-
Wednesday, 8/8/2018
A. Take 15-20 minutes to build to today’s 1-RM Split Jerk
B. 3 rounds for time of:
400 Meter Run
10 Ground to Overhead (95/135)
20 Chest-to-Bar Pull-Ups
N. Five sets of:
300 Meter Row
10 Dumbbell Man-Makers
Rest 2 minutes
Bonus Work:
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
———-
Thursday, 8/9/2018
A. Six sets of:
2 Clean or Power Clean
(rest 10 seconds between reps)
Rest 2 minutes
*add weight after each set
B. 5 rounds of:
30 Double-Unders
20 Kettlebell Snatches, Total (16/24)
10 Push-Ups
N. 5 rounds of:
5 Calories of Assault Bike or row
10 Push-Ups
20 Ball Slams
Bonus Work:
5K Run
———-
Friday, 8/10/2018
A. Three sets of:
20 total Dumbbell/KB Walking Lunges (farmer’s carry, 16/24 or 35/50)
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm (use a lighter weight if needed)
Rest 60 seconds
B. For time:
400 Meter Run
50 Wall Balls (14/20)
40 Box Jumps or Step-Ups (20/24)
30 Dumbbell/KB Shoulder to Overhead (15 each arm, 16/24 or 35/50)
20 Toes to Bar
400 Meter Run
N. Same workout (scale down accordingly)
Bonus Work:
For time:
4/3 Legless Rope Climbs, seated if you can
12 Strict Handstand Push-Ups
4/3 Legless Rope Climbs, seated if you can
12 Strict Handstand Push-Ups
———-
Saturday, 8/11/2018
Barbell: TBD
In teams of 2
Team member 1, AMRAP in 7 minutes of:
100m sprint
5 burpees
10 deadlifts (Choose weight depending on strength level)
5 pull ups
At the same time, team member 2, AMRAP in 7 minutes of:
200m row sprint
5 burpees
15 goblet squats (16/24)
5 push ups
After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch!
Then,
50 power snatches between partners (65/95)
———-
Sunday, 8/12/2018
Open Gym
10am-12pm