Friday 1.18.2019

CrossFit Workout of the Day

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

2. For Time:
Row 1000m
30 Power Snatches (135/95)
10 Ring Muscle-ups (20 Chest-to-Bar Pull-ups)

3. Mobility: Dragon Pose, Half Front Splits,
Death Stretch 1 minute each side

Thursday 1.17.2019

CrossFit Workout of the Day

1. 4 sets of:
Hanging L-sit Hold x 30-45 seconds
Rest 30 seconds
Tempo Push-ups x 8-10 reps @ 31X1
Rest 30 seconds
Tempo Goblet Squats x 8-10 reps @ 33X1
Rest 60 seconds

2. 4 Rounds of:
20 Alt. DB Snatch (50/35)
10 Strict Pull-ups

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

Wednesday 1.16.2019

CrossFit Workout of the Day

1. Partners Alt. Full Rounds for a
20 minute AMRAP:
10 Hang Squat Cleans (135/95)
10 Shoulder-to-Overhead
10 Box Jumps (30/24)

2. Mobility: Standing Straddle,
Eagle in Saddle Legs, Child’s Pose

Tuesday 1.15.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 16 minutes:
Back Squat
Set 1: 5 reps @ 70-75%
Set 2: 5 reps @ 75-80%
Set 3: 3 reps @ 80-85%
Set 4: 2 reps @ 85-90%
Set 5: 2 reps @ 90-95%
Sets 6-8: 1 rep @ 95+%

2. 12 minute AMRAP:
40 Double-Unders
20 KB Swings (53/35)
10 Toes-to-Bar

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

Monday 1.14.2019

CrossFit Workout of the Day

1. 4 sets of:
Front Racked Alt. Reverse Lunges x 16-20 steps
Rest 90 seconds
Weighted Pull-up x 4-6 reps @ 2110
Rest 90 seconds

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

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

Friday 1.11.2019

CrossFit Workout of the Day

1. Front Squat
Set 1: 4 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: 2 reps at heaviest possible
Rest 2 minutes b/w sets

2. 3 Rounds For Time:
Run/Row 400m
8 Front Squats (205/145)
*Barbell starts from the floor-no rack.
Suggested weights are 75-80% of your
1RM Front Squat

3. Mobility: Dragon Pose, Half Front Splits,
Death Stretch 1 minute each side

Thursday 1.10.2019

CrossFit Workout of the Day

1. Every 3 minutes, for 18 minutes:
Station 1: 3 minutes of Rope Climb Skill Practice
Station 2: 3 minutes of Handstand Walk Practice
Station 3: 3 minutes of Muscle-up Skill Practice

2. 2 Rounds For Max Reps:
3 minutes of Assault Bike or Rowing
2 minutes of DB Push Press (50/35)
3 minutes of Single Arm OH DB Walking Lunge (50/35)
*Switch arms every 5 steps
2 minutes of Ring Dips

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