Thursday 2.8.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
3 Push Press + 1 Split Jerk

2. 12 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
*Wear weighted vest if able

3. Mobility: Lizard Pose, Half Front Splits,
Pigeon Pose

Wednesday 2.7.2018

CrossFit Workout of the Day

1. 4 sets of:
Back Squat x 6 reps
Rest 2-3 minutes
*Increase 5% from last week

2. 9 minute AMRAP:
30 Double-Unders
15 Power Snatch (115/75)

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

Tuesday 2.6.2018

CrossFit Workout of the Day

1. 24 minute AMRAP:
In teams of 2, alternate movements of…
3 Strict HSPU
6 Strict Pull-ups
9 Toes-to-Bar
12 Russian Swings (70/53)
15 Calorie Row
*Partner A does 3 SHSPU, Partner B does 6 Strict
Pull-ups, Partner B does 9 Toes-to-Bar, and so on….

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

Monday 2.5.2018

CrossFit Workout of the Day

1. Spend 15-20 minutes:
Build to today’s 1RM Deadlift
*If you lose positioning or proper mechanics
terminate set

2. 5 Rounds For Time:
12 Burpee Box Jump Overs (24/20)
12 Thrusters (135/95)

3. Mobility: Archer with Saddle Legs,
Dragon Pose, Pigeon Pose

Friday 2.2.2018

CrossFit Workout of the Day

1. 5 sets of:
Split Jerk x 2 reps
*Pause for 2 seconds in the bottom of the dip
and in the receiving position

2. 4 Rounds For Time:
20 Burpees to 6″ Target
5 Front Squats (185/125)

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

Thursday 2.1.2018

CrossFit Workout of the Day

1. EMOM for 10 minutes:
Hang Snatch x 1 rep
Sets 1-3: 50-65% of 1RM Clean
Sets 4-6: 65-80%
Sets 7-10: 80%+

2. 5 Rounds for Max Reps of:
60 seconds Max Calorie Row
60 seconds Max DB Burpee (50/35)
60 seconds Max Double-Unders

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

Wednesday 1.31.2018

CrossFit Workout of the Day

1. 4 sets of:
Back Squat x 8 reps
Rest 2-3 minutes

2. In teams of 2, complete 4 rounds of:
Run 400m (together)
20 Deadlifts (10 each – 225/155)
30 Pull-ups (15 each)

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