Tuesday 10.23.2018

CrossFit Workout of the Day

1. Find today’s 1RM
Weighted Pull-up
then,
Find today’s 1RM
Weighted Bar Dip

2. 3 Rounds of:
40/30 Calorie Row or 30/20 Calorie AB or Run 200m
30 KB Swings (53/35)
20 Pull-ups

3. Mobility: Archer Pose with Saddle Legs,
Soft Tissue work on Hamstrings and Lats

Monday 10.22.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 16 minutes:
Hang Snatch + Snatch

2. In teams of 2, 12 minute AMRAP:
Partner alternate complete rounds of
12 Thrusters (95/65)
12 Bar-Facing Burpees

3. Mobility: Spend 1-2 minutes at each…
Soft tissue work on Lats, Legs and Low Back

Friday 10.19.2018

CrossFit Workout of the Day

1. 4 sets of:
Hip Extension x 10-15 reps
Rest 45 seconds
V-ups x 15-20 reps
Rest 45 seconds
Kneeling Bottoms Up KB Press x 6-8 reps each arm
Rest 45 seconds

2. 6 minute AMRAP:
10 Pull-ups
5 Deadlifts (225/155)
5 Handstand Push-ups

Rest 2 minutes, then repeat
Score = total rounds and reps

3. Mobility: Lizard Pose, Half Front Splits Pose,
Thread-the-Needle Pose

Thursday 10.18.2018

CrossFit Workout of the Day

1. 5 sets of:
Hang Snatch + 1 Snatch Balance + 2 Overhead Squats

2. For Time:
21 – 15 – 9
Bar Facing Burpees
Hang Squat Snatch (95/65)
*Between each set – 3 Rope Climbs

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

Wednesday 10.17.2018

CrossFit Workout of the Day

1. For Time:
800m Run
20 Clean and Jerks (135/95)
30 Ring Dips
800m Run
30 Ring Dips
20 Clean and Jerks
800m Run

2. Mobility: Seated Forward Fold, Lizard Pose,
Child’s Pose

Tuesday 10.16.2018

CrossFit Workout of the Day

1. Spend 15 minutes:
Build to today’s 1RM Split Jerk

2. 12 minute AMRAP:
40 Double-Unders
20 Wall Balls (20/14)
10 Toes-to-Bar

3. Mobility: Spend 1-2 minutes at each…
Soft tissue work on Lats, Legs and Low Back

Monday 10.15.2018

CrossFit Workout of the Day

1. Spend 10-15 minutes working
on your Kipping/Butterfly Pull-ups
or if your proficient…
1 set:
Max Unbroken Pull-ups
then,
3 sets:
50% of UB Pull-up set

2. 3 Rounds For Max Reps/Calories:
45 seconds Max Calorie Row
Rest 15 seconds
45 seconds Max Single-Arm DB Overhead Squat (50/35)
(Switch arms every 5 reps)
Rest 15 seconds
45 seconds Max Calorie AB
Rest 15 seconds

3. Mobility: Spend 1-2 minutes at each..
Soft Tissue work on Lower Back, Quads and Lats