In CrossFit Daily Workout

Monday, 9/24/2018
A. Back Squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(Dumbbell Bicep Curls x 10 each arm after each Back Squat set)
B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
N. SAME
Bonus:
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
———-
Tuesday, 9/25/2018
A. Bench Press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(10 GHD Sit Ups after each Bench Press set)
B. 4 rounds of:
5 Front Squats (135/185 – taken from floor)
10 Pull-Ups
200 Meter Run
N. 4 rounds of:
10 Goblet Squats
10 Jumping Pull-Ups
200 Meter Run
Bonus:
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat
Build to today’s heavy over the course of the eight sets.
———-
Wednesday, 9/26/2018
A. Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps
Rest 60 seconds
7 Glut Ham Raise
Rest 60 seconds
B. 3 rounds of:
10 Power Cleans (95/135)
20 Push-Ups
40 Double-Unders/120 Singles
N. AMRAP in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups
Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Bonus:
5 Sets of:
50 Feet Sled Push
3 Rope Climbs
———-
Thursday, 9/27/2018
A. Deadlift
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
B. “Karen”
150 Wall Balls (14/20)
N. SAME
Bonus:
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
20 Pull-Ups
20 Push Presses (95/135)
———-
Friday, 9/28/2018
A. Strict Press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(60 second Plank Hold after each Strict Press set- Front and Both Sides)
B. For Time:
100 Single Unders
90 Abmat Sit Ups
800 Meter Run
7 Bar Muscle Ups (7 Strict Pull Ups+7 Ring Dips)
60 Walking Lunges, total
50 Kettlebell Swings (16/24)
40 Goblet Squats (168/24)
30 Toes to Bar
20 Box Jump Overs
10 Alternating Dumbbell/KB Snatches (35/50-16/24)
N. AMRAP in 15 minutes of:
10 Kettlebell Swings
10 Burpees
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
———-
Saturday, 9/29/2018
Barbell: TBD
3 Rounds of:
Partner A Rows 500 Meters…
While Partner B keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
While Partner A keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row
immediately followed by…
Both Partners A and B run 400 Meters (together)
———-
Sunday, 9/30/2018
Open Gym
10am-12pm