Wednesday 11.15.2017

CrossFit Workout of the Day

1. 4 sets of:
Strict Press x 5-7 reps
Rest 60 seconds
Bear Hug Sandbag Hold x 45-60 seconds
Rest 90 seconds

2. Every 5 minutes, for 15 minutes:
Run 400
21 KB Swings (53/35)
12 Pull-ups

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

Tuesday 11.14.2017

CrossFit Workout of the Day

1. Build to today’s heavy
Hang Snatch

2. 3 Rounds For Time:
30 Alt. Pistols
10 Clean and Jerks (185/125)

3. Mobility: Seated Straddle Pose
Half Frog Pose, Child’s Pose

Monday 11.13.2017

CrossFit Workout of the Day

1. Back Squat
Sets 1-2: 5 reps @ 60%
Sets 3-4: 4 reps @ 70%
Sets 5-6: 3 reps @ 80%
Sets 7-8: 2 reps @ 90%

2. For Time:
Row 1000m
immediately followed by…
4 Rounds of:
10 Overhead Squats (115/75)
15 Pull-ups

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

Friday 11.10.2017

CrossFit Workout of the Day

1. 4 sets of:
Tempo Front Squat x 3 reps @ 33X1
Rest 90 seconds
Duel KB Seated Press x 6-8 reps @ 21X1
Rest 90 seconds

2. 4 Rounds For Time:
Run 200m
10 Power Snatch (95/65)
20 Unbroken Wall Balls (20/14)

3. Mobility: Seated Straddle Pose,
Half Frog Pose, Seated Forward Fold

Thursday 11.9.2017

CrossFit Workout of the Day

1. Spend 10-15 to work on a Handstand progressions

2. 12 minute AMRAP:
90 Double-Unders
15 Power Cleans (115/75)
75 Double-Unders
15 Power Cleans (135/95)
60 Double-Unders
15 Power Cleans (185/125)
45 Double-Unders
Max Power Cleans (225/155)

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

Wednesday 11.8.2017

CrossFit Workout of the Day

1. Build to today’s heavy
Hang Clean + Jerk

2. “Diane”
For Time:
21 – 15 – 9
Deadlift (225/155)
HSPU

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

Tuesday 11.7.2017

CrossFit Workout of the Day

1. In Teams of 2, 20 minute AMRAP:
100 Calorie AB (switch partners every 30 seconds)
100 Wall Balls (20/14)
100 Calorie Row (switch partners every 30 seconds)
100 Burpees to 6″ touch

2. 3 sets of:
Elbow Plank Hold x 45-60 seconds
Rest 30 seconds
Hip Extensions x 10-15 reps @ 21X0
Rest 60 seconds

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