In CrossFit Daily Workout

Join us Sunday, March 25th for
“The INCLINE”
Monday, 3/19/2018
Warm up:
Coach’s Choice + 15 Wall Balls
A. Back Squat
E2MOM, for 10 minutes (5 sets):
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 90%
1 rep @ 95%
followed by…
One set of Back Squat x Max Unbroken Reps @ 87%
B. 3 rounds of:
50 Double-Unders/ 150 Singles
15 Toes to Bar
16 Kettlebell Thrusters, total (16/24)
———-
Tuesday, 3/20/2018
Warm up:
Coach’s Choice + 14 Wall Balls
A.Every 10 minutes, for 40 minutes (4 sets):
Run 400 Meters
15 Burpee Box Jump-Overs (20/24)
20 Alternating Single-Arm Kettlebell Snatches (16/24)
Run 400 Meters
———-
Wednesday, 3/21/2018
Warm up:
Coach’s Choice + 13 Wall Balls
A. E3MOM, for 15 minutes (5 sets):
Bench Press x 4-6 reps
(5-10% heavier than last week)
B. AMRAP in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB/KB Presses)
20 Air Squats
C. EMOM for 6 minutes:
Minute 1 – 8-10 Ring Rows
Minute 2 – 45 Second Plank
———-
Thursday, 3/22/2018
Warm up:
Coach’s Choice + 12 Wall Balls
A. Every 5 minutes, for 30 minutes (6 sets) for max weight successfully lifted:
Row 500 Meters
5 Clean & Jerks
———-
Friday, 3/23/2018
Warm up:
Coach’s Choice + 11 Wall Balls
“18.5”
———-
Saturday, 3/24/2018
Barbell: TBD
A. In teams of two, complete 5 rounds of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 155/225)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
———-
Sunday, 3/25/2018
“The INCLINE”