In CrossFit Daily Workout

Monday, 9/17/2018
A. Back Squat
5 reps @ 65% of the 90% of your 1 RM
5 reps @ 75%
Max reps @ 85% (Must be at least 6 reps)
B. “Fran”
21-15-9 of:
Thrusters (65/95)
Pull Ups
N. 21-15-9 of:
Wall Balls
Jumping Pull Ups
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%
———-
Tuesday, 9/18/2018
A. Bench Press
5 reps @ 65% of the 90% of your 1 RM
5 reps @ 75%
Max reps @ 85% (Must be at least 6 reps)
B. 4 rounds of:
400 Meter Run
10 Deadlifts (125/185)
4 Muscle Ups/ 5 Strict Pull Ups + 5 Dips
N. 4 rounds of
400 Meter Run
10 Sumo Deadlift High Pull
5 Burpees
Bonus:
EMOM for 10 minutes:
Handstand Walk x 6 to 12 feet
———-
Wednesday, 9/19/2018
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Front Squat + Jerk
Build over the course of the 10 sets to something heavy for the day.
B. 3 sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
N. Same
Bonus:
5K Run
———-
Thursday, 9/20/2018
A. Deadlift
5 reps @ 65% of the 90% of your 1 RM
5 reps @ 75%
Max reps @ 85% (Must be at least 6 reps)
B. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (95/135)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
N. 5K Run
Bonus:
Take 20 minutes to build to today’s 1-RM Clean & Jerk
———-
Friday, 9/21/2018
A. Strict Press
5 reps @ 65% of the 90% of your 1 RM
5 reps @ 75%
Max reps @ 85% (Must be at least 6 reps)
B. AMRAP in 5 minutes of:
10 Push Press (75/115)
15 Kettlebell Swings (16/24)
Rest 2 minutes, and then…
AMRAP in 5 minutes of:
10 Toes to Bar
10 Box Jumps (20/24)
N. AMRAP in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings
Rest 2 minutes, and then…
AMRAP in 5 minutes of:
5 High Knees
10 Box Step-Ups with Dumbbells
Bonus:
Take 15 minutes to build to a heavy Snatch
———-
Saturday, 9/22/2018
Barbell: TBD
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
15 Overhead Squats (65/95)
(rest station)
15 KB Sumo Deadlift High Pull (16/24)
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
———-
Sunday, 9/23/2018
Open Gym
10am -12pm