In CrossFit Daily Workout

Monday, 9/10/2018
A. Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps @ 50%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75%
B. Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall ball (14/20)
1 minute of deadlifts (75/115)
1 minute of med ball sit ups (14/20)
1 minute of hang power cleans (75/115)
Rest 1 minute
N. Same, but switch hpc for kettlebell swings)
Bonus:
Four sets of 3-minute sprints of:
5 bar muscle ups
10 hspu
10 weighted pistols
———-
Tuesday, 9/11/2018
“Never Forget”
2001 meter Run
11 Box Jumps (24/30)
11 Thrusters (75/115)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (75/115)
11 Handstand Push-Ups
11 Kettlebell Swings (24/32)
11 Toes-to-Bar
11 Over Head Squats (75/115)
11 Burpees Over the Bar
2001 meter Row
———-
Wednesday, 9/12/2018
A. Push Press
E2MOM for 12 minutes
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Add weight after each set Rest 2 minutes between sets and use that time to prep for deadlifts
B. 3 rounds of:
10 Deadlifts (up to 185/275)
15 Ring Dips
30 Double-Unders/90 Singles
N. AMRAP in 12 minutes of:
250 Meter row
15 Push Ups
60 Single Unders
Bonus:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes between sets.
———-
Thursday, 9/13/2018
A. Three sets of:
Alternating Reverse Lunges x 8-10 reps each leg(use 2 dumbbells or kettlebells)
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes
B. 3 rounds of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run
N. 4 rounds of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Bonus:
E3MOM for 15 minutes (5 sets)
5 Tire Flips
200 Meter Sprint
———–
Friday, 9/14/2018
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (16/24)
10 Push-Ups
Rest 5 minutes between sets.
If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.
N. SAME (scale down accordingly)
Bonus:
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
Followed by…
Every two minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 80%
———-
Saturday, 9/15/2018
Barbell: TBD
In Teams of two
AMRAP in 20 minutes of:
200 Meter Farmers Carry
(Both athlete take off together, but only one can be carrying the db or kb. Switch as needed)
20 total alternating burpee box jumps
20 total alternating Power snatches
———-
Sunday, 9/16/2018
Open gym
10am-12pm