Friday 7.21.2017

CrossFit Workout of the Day

1. Hang Clean
Build to today’s 1RM

2. 10 minute AMRAP:
3 Power Clean (155/105)
6 Shoulder-to-Overhead
9 Chest-to-Bar Pull-up

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

Thursday 7.20.2017

CrossFit Workout of the Day

1. 4 sets:
Nose-to-Wall HS Hold x 30-45 seconds
Rest 30 seconds
Double-unders x 30-40 reps
Rest 30 seconds
Ring Muscle-up x 3-5 reps
Rest 90 seconds

2. For Time:
Row 1000m
30 BW Deadlifts
Run 800m

3. Mobility: Seated Forward Fold, Half Front Splits Pose,
Pigeon Pose

Wednesday 7.19.2017

CrossFit Workout of the Day

1. 30 minute AMRAP in teams of 2:
30 Burpee Pull-ups
90 Cals on AB (switch every 30 seconds)
30 HSPU
90 Cals on Rower (switch every 30 seconds)
30 Clean and Jerks (135/95)
800m Run (alt. 200m)

2. Mobility: Standing Straddle, Dragon Pose
Lizard Pose

Tuesday 7.18.2017

CrossFit Workout of the Day

1. Strict Press
Set 1: 5 reps @ 60-65%
Set 2: 5 reps @ 65-70%
Set 3: 3 reps @ 70-75%
Set 4: 3 reps @ 75-80%
Sets 5-7: 1 rep @ 80-90%

2. 12 minute AMRAP:
20 Burpee-Over-Bar
30 Thrusters (75/55)
20 Burpee-Over-Bar
30 Thrusters (95/65)
20 Burpee-Over-Bar
30 Thrusters (115/75)
20 Burpee-Over-Bar
Max Thrusters (135/95)

3. Mobility: Archer with Saddle Legs, Dragon Pose
Child’s Pose

Monday 7/17/2017

CrossFit Workout of the Day

1. Back Squat
Spend 10-15 minutes to build to today’s 2RM

2. 3 Sets For Max Reps:
60 seconds Max Wall Balls (20/14)
60 seconds Max KB Swing (53/35)
60 seconds Max Push Press (95/65)
60 seconds Max Box Jumps (24/20)
Rest 60 seconds

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

Friday 7/14/2017

CrossFit Workout of the Day

1. Push Jerk
Set 1: 3 reps @ 60-65%
Set 2: 3 reps @ 65-70%
Set 3: 2 reps @ 70-75%
Set 4: 2 reps @ 75-80%
Set 5: 2 reps @ 80-85%
Sets 6-8: 1 rep @ 85-90%

2. 4 Rounds For Time:
40 Double-Unders
20 Alt. DB Snatch (50/35)
40ft Handstand Walk (20 Thomas Touches)

3. Mobility: Eagle Arms in Saddle Legs,
Seated Straddle, Butterfly Pose

Thursday 7/13/2017

CrossFit Workout of the Day

1. 8 minute AMRAP:
Row 350/250m
10 Alt. FR Reverse Lunges (95/65)

-Rest 4 minutes

8 minute AMRAP:
5 Strict Pull-ups
10 Box Jump Overs (24/20)

-Rest 4 minutes

8 minute AMRAP:
12/8 Cals on AB
12 HR Push-ups

2. Mobility: Standing Straddle Pose, Dragon Pose,
Pigeon Pose