Friday 4.20.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 18 mintues:
Sets 1-4: Hang Snatch x 1 @ 50-65% of 1RM Snatch
Sets 5-8: Hang Snatch x 1 @ 65-80%
Sets 9-12: Hang Snatch x 1 @ 80%+

2. For Time:
1000m Row
then, 3 Rounds of:
12 Deadlifts (Body Weight)
21 Abmat Sit-ups
then, 1000m Row

3. Mobility: Dragon Pose, Lizard Pose,
Pigeon Pose

Thursday 4.19.2018

CrossFit Workout of the Day

1. 3 sets of:
DB Walking Lunge x 20 reps @ 10X0
Rest 60 seconds

2. 5 minute AMRAP:
20 Double-Unders
10 KB Swings (53/35)

Rest 60 seconds, then..

5 minute AMRAP:
5 DB Man-Makers (50/35)
10 Box Jumps (24/20)

Rest 60 seconds, then…

5 minute AMRAP:
5 Pull-ups
10 Air Squats

2. Mobility: Seated Straddle Pose,
Half Frog Pose, Lizard Pose

Wednesday 4.18.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 18 mintues:
Sets 1-4: Hang Clean x 1 @ 50-65% of 1RM Clean
Sets 5-8: Hang Clean x 1 @ 65-80%
Sets 9-12: Hang Clean x 1 @ 80%+

2. 10 minute AMRAP:
30 Wall Balls (20/14)
30 Alt. DB Snatch (50/35)

3. Mobility: Seated Forward Fold,
Half Frog Pose, Butterfly Pose

Tuesday 4.17.2018

CrossFit Workout of the Day

1. In teams of 2, alt rounds for each AMRAP of…
8 minute AMRAP:
8 Deadlifts (225/155)
8 Chest-to-Bar Pull-ups

Rest 4 minutes

8 minute AMRAP:
8 Burpee Box Jump Overs (24/20)
8 Ring Dips

Rest 4 mintues

8 minute AMRAP:
8 Ground-to-Overhead (135/95)
8 Toes-to-Bar

2. Mobility: Seated Straddle,
Pigeon Pose, Child’s Pose

Monday 4.16.2018

CrossFit Workout of the Day

1. 5 sets of:
Unsupported Seated Strict Press x 3-4 reps
Rest 2 minutes between sets

2. 15 minute AMRAP:
Run 400m
8 Strict Pull-ups
12 Strict HSPU

3. Mobility: Archer Pose, Supine Twist Pose,
Child’s Pose

Friday 4.13.2018

CrossFit Workout of the Day

1. 10 minute AMRAP:
Run 200m
12 DB Thrusters (50/35)
12 Burpees

Rest 2 minutes:

10 minute AMRAP:
Row 300/250m
12 Single-Arm KB Overhead Lunge (53/35, 6 L, 6 R)
12 Goblet Squats

Rest 2 minutes:

10 minute AMRAP:
20/15 Calorie AB
12 Single-Arm DB Hang Clean and Jerk (53/35, 6 L, 6 R)
12 Toe-to-Bar

2. Mobility: Lizard Pose, Pigeon Pose,
Eagle Arms with Saddle Legs

Thursday 4.12.2018

CrossFit Workout of the Day

1. Build to today’s heavy
Hang Snatch x 3 OHS

2. 15 minute AMRAP:
12/8 Calorie AB (15/10 Calorie Row)
10 DB Squats (50/35)
8 Pull-ups
6 Burpees-Over-DB

3. Mobility: Eagle Arms with Saddle Legs,
Dragon Pose, Half Front Splits