Friday 9.21.2018

CrossFit Workout of the Day

1. 5 sets of:
Overhead Squat x 3 reps
*Build to today’s heavy triple

2. 5 Rounds For Time:
15 Deadlifts (135/95)
12 Toe-to-Bar
9 Shoulder-to-Overhead

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

Thursday 9.20.2018

CrossFit Workout of the Day

1. In Teams of 2, For Time:
300 Wall Balls (20/14)
4000m Run
5000m Row
*Teams get one Rower and one Med Ball.
They may partition work however they wish,
but both athletes must be working at the same time

2. Mobility: Standing Straddle,
Half Front Splits Pose, Child’s Pose

Wednesday 9.19.2018

CrossFit Workout of the Day

1. 3 sets of:
Tempo Ring Dip x 6-8 reps @ 32X1
Rest 60 seconds
Single-Arm DB Push Press x 6-8 reps
*Each Arm
Rest 60 seconds
Plank Hold x 45-60 seconds
Rest 60 seconds

2. For Time:
21 – 15 – 9
Hang Squat Clean (155/105)
Box Jump Over (24/20)

3. Mobility: Seated Forward Fold,
Lizard Pose, Pigeon Pose

Tuesday 9.18.2018

CrossFit Workout of the Day

1. Every 3 minutes, for 15 minutes:
Deadlift x 3 reps
Set 1: 65%
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 90%

2. For Time:
50/35 Calories on AB or 60/40 Calorie Row
40 Burpees to 6″ Target
100ft Front Racked DB Lunge (50/35)

3. Mobility: 1-2 minutes “Death Stretch”
Spend 1-2 minutes Foam Rolling

Monday 9.17.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Clean x 2 reps
*Build to today’s heavy

2. Every minute, for 12 minutes:
Minute 1: 50 Double-Unders
Minute 2: 12 Toes-to-Bar
Minute 3: 25 Push-ups

3. Mobility: Eagle Arms with Saddle Legs,
Seated Forward Fold, Butterfly Pose

Friday 9.14.2018

CrossFit Workout of the Day

1. 4 sets of:
Hip Extensions x 10-15 reps
Plyo Push-ups x 8-12 reps
V-up x 10-15 reps
*Rest 30-45 seconds between movements

2. For Time:
50 DB Snatches (50/35)
25 Pull-ups
40 DB Snatches
20 Pull-ups
30 DB Snatches
15 Pull-ups

3. Mobility: Spend 5-6 minutes working on
mobility/recovery positions of your choice

Thursday 9.13.2018

CrossFit Workout of the Day

1. In Teams of 3, 15 minute AMRAP:
3 Power Cleans (135/95)
6 Burpee Box Jumps Overs (24/20)

Rest 5 minutes, then…

15 minute AMRAP:
10 Push Jerks (135/95)
20 KB Swings (53/35)

*Partners will alternate full rounds each
with one partner working at a time

2. Mobility: Archer Arms with Saddle Legs, Dragon Pose,
Half Front Splits Pose