Wednesday 6.13.2018

CrossFit Workout of the Day

1. 6 sets of:
Split Jerk x 1 rep
*Build to today’s heavy

2. 12 minute AMRAP:
40 Ab-mat Sit-ups
20 Box Jumps (30/24)
10 Burpees to 6″ Target

3. Mobility: Lizard Pose, Half Front Splits,
Downward Dog and Cobra Pose

Tuesday 6.12.2018

CrossFit Workout of the Day

1. Every 90 seconds, 15 minutes:
Clean and Jerk x 1.1

*Rest 5-7 seconds between singles

2. 7 Rounds For Time:
7 Power Cleans (155/105)
14 HR Push-ups

3. Mobility: Eagle Arms with Saddle Legs,
Supine Twist Pose, Child’s Pose

Monday 6.11.2018

CrossFit Workout of the Day

1. Every 5 minutes, for 30 minutes:
10 Strict Pull-ups
15 Toes-to-Bar
20 KB Swings (53/35)
30 Wall Ball Shots (20/14 to 10′)

2. Mobility: Archer Arms with Saddle Legs,
Frog Pose, Child’s Pose

Friday 6.8.2018

CrossFit Workout of the Day

“Free Friend Friday”
1. 3 sets of:
V-ups x 15-20 reps
Rest 60 seconds
Double-Unders x 30-40 reps
Rest 60 seconds
Plank Rotations/side x 30-45 seconds
Rest 60 seconds

2. In teams of 2, 15 minute AMRAP:
400m Run (Alt. 200m)
50 Wall Balls
40 Pull-ups
30 Push-ups
20 Burpee Box Jump Overs (24/20)

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

Thursday 6.7.2018

CrossFit Workout of the Day

1. Build to today’s heavy
Snatch

2. “Open Event 13.1”
17 minute AMRAP:
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Snatch (210/120)

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

Wednesday 6.6.2018

CrossFit Workout of the Day

1. 4 sets of:
Rope Climb x 2-3 reps
Rest 60 seconds
Farmer’s Carry Lunge x 20 steps
Rest 60 seconds

2. 10 minute AMRAP:
40 Double-Unders
20 Alt. DB Snatch (50/35)
10 Strict HSPU

3. Mobility: Standing Straddle Pose,
Lizard Pose, Child’s Pose

Tuesday 6.5.2018

CrossFit Workout of the Day

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

Rest 5 minutes

In teams of 3, 15 minute AMRAP:
10 Push Press (135/95)
20 KB Swings (53/35)

*Team members will cycle through full
rounds one at a time, with only one
member working at any one time.

**Score = both AMRAPs

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