Friday 1.19.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Clean + 2 Front Squats + Jerk

2. 10 minutes AMRAP:
10 Ground-to-Overhead (155/105)
10 Ring Dips

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

Thursday 1.18.2018

CrossFit Workout of the Day

1. 15 minute AMRAP:
Row 500m
20 Burpees
10 Strict HSPU

Rest 5 minutes, then…

15 minute AMRAP:
Run 400m
40 HR Push-ups
20 KB Swings (53/35)

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

Wednesday 1.17.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
High Hang Snatch + Snatch

2. 5 Rounds for Max Reps/Calories of:
30 seconds Max Calories AB
Rest 30 seconds
30 seconds Max Box Jumps (24/20)
Rest 30 seconds
30 seconds Max Toes-to-Bar
Rest 30 seconds

3. Mobility: Standing Straddle,
Archer Pose with Saddle Legs, Lizard Pose

Tuesday 1.16.2018

CrossFit Workout of the Day

1. Strict Press
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Sets 4-7: 7 reps @ 70%

2. CrossFit Open Event 13.3
12 minute AMRAP:
150 Wall Balls (20 to 10’/14 to 9′)
90 Double-Unders
30 Muscle-ups

3. Mobility: Eagle Arms with Saddle Legs,
Seated Straddle, Child’s Pose

Monday 1.15.2018

CrossFit Workout of the Day

1. Take 20 minutes to build to today’s
1RM Back Squat

2. Against a 4 minute clock…
Row 500/400m
15 Deadlifts (185/125)
Max Bar Facing Burpees
3 Rounds

3. Mobility: Standing Straddle,
Lizard Pose, Half Front Splits Pose

Friday 1.12.2018

CrossFit Workout of the Day

1. EMOM for 10 minutes:
Split Jerk x 1 rep
*Pause for 2 full seconds in receiving position

2. For Max Reps/Calories:
3 minutes max Calorie Row or AB
Rest 60 seconds
3 minutes max Burpee Box Step Overs with DB’s (50/35)
Rest 60 seconds
3 minutes max Thrusters (115/75)

3. Mobility: Seated Straddle Pose
Half Frog Pose, Child’s Pose

Thursday 1.11.2018

CrossFit Workout of the Day

1. 5 sets of:
Front Squat x 3 reps
Rest 60 seconds
Rope Climb x 1-2 reps
Rest 60 seconds

2. For Time:
40 Wall Balls (20/14 to 10ft target)
20 Pull-ups
30 Wall Balls
15 Pull-ups
20 Wall Balls
10 Pull-ups
10 Wall Balls
5 Pull-ups

3. Mobility: Archer Arms with Saddle Legs,
Seated Straddle, Child’s Pose