In CrossFit Daily Workout

Monday, 3/18/2019
A. 3 sets not for time of:
5-7 Glute Ham Raise
400 Meter run
B. For time:
Buy in
25 GHD Sit Ups
Then
3 rounds of:
3 x (power clean+hang squat clean+front squat),@60% of front squat
6 Chest to Bar Pull Ups
9 Ring Dips
Then
25 GHD Sit Ups
Cash out
Ninja:
Same, with abmat sit ups, jumping pull ups and push ups
———-
Tuesday, 3/19/2019
A.Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps
add weight after each set
B. AMRAP in 15 minutes of:
40 Double-Unders
20 Wall Balls (14/20)
10 Toes to Bar
Ninja:
AMRAP in 15 minutes of:
25/15 Calorie Row
20 V-Ups
15 Wall Balls
———-
Wedneday, 3/20/2019
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (20/24)
Run 400 Meters
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. If you are running over the 7-minute mark, scale back accordingly.
Ninja: Same
———-
Thursday, 3/21/2019
A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the 10 sets to today’s heavy.
B. For time
9-7-5 of:
Back Squat (Using your last weight on split jerk
Burpee Box Jumps
Ninja: Same
———-
Friday, 3/22/2019
“19.5”
———-
Saturday, 3/23/2019
Barbell: TBD
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses