In CrossFit Daily Workout

Thursday, 1/3/2019
A. Build to 85-90% of your 1-RM Power Clean, and then…
Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM Clean
B. Four sets for max reps of:
30 seconds of Power Cleans
Rest 60 seconds
Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean
Ninja:
5K Row
———-
Friday, 1/4/2019
A. Overhead Squats
Add 5lbs to your 1RM, and calculate 90%
75%x5
85%x3
95%x2+
B. Three sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Thrusters (65/95)
Max Reps of Bar-Facing Burpees
Rest 5 minutes between sets
Score is the number of bar facing burpees
Ninja:
Same
Bonus:
Six sets of:
Split Jerk x 6-8 reps*
———-
Saturday, 1/5/2019
Barbell: TBD
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.