Friday 5.24.2019

CrossFit Workout of the Day

1. In Teams of 2, For Time:
2400m Row
*Alt. 400m

Rest 3 minutes, then…

10 minute AMRAP:
“Partner DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder-to-Overhead
*Partners alternate full rounds

Rest 3 minutes, then…

10 minute AMRAP:
“Partner Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*Partners alternate full rounds
**Score = Total Row time & Rounds + Reps for each AMRAP

2. Mobility: Forearm Stretch, Hamstring Rollout,
Pec Smash, Psoas Smash

Thursday 5.23.2019

CrossFit Workout of the Day

1. Spend 10-15 minutes
Build to today’s heavy complex of:
Snatch Deadlift + Snatch at 2″ Below the Knee

2. For Time:
10-9-8-7-6-5-4-3-2-1
Alt. DB Snatch (50/35)
Russian KB Swing (70/53)
Handstand Push-up

3. Mobility: Couch Stretch 1-2 minutes,
Lat and Quad Rollout

Wednesday 5.22.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 15 seconds:
Station 1: Handstand Walk x 60 seconds*
Station 2: Goblet Cossack Squat x 10-12 reps (5-6 reps each leg)
*If proficient add obstacles for an added challenge

2. 12 minute AMRAP:
40 Double-Unders
15 Toes-to-Bar
10 Power Cleans (155/105)

3. Mobility: Dragon Pose, Half Front Splits Pose,
Rollout Calves and Lowback

Tuesday 5.21.2019

CrossFit Workout of the Day

1. Spend 10-15 minutes
Build to today’s heavy complex of:
Power Clean + Hang Clean + Split Jerk

2. 5 Rounds For Time:
12 Ring Dips
12 Shoulder-to-Overhead (115/75)
12 Box Jumps (24/20)

3. Mobility: Pec and Upper Back Smash,
Rollout Glutes and Hamstrings

Monday 5.20.2019

CrossFit Workout of the Day

1. 3 sets of:
Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-up x 4 reps @ 21X0
Rest 60 seconds

2. 3 Sets For Max Reps
3 minute AMRAP:
20/15 Calorie AB
Max Farmer’s Carry Walking Lunge (53s/35s)
Rest 3 minutes between AMRAPs
*Score = total lunges

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

Friday 5.17.2019

CrossFit Workout of the Day

1. 4 sets of:
Hollow Body Scissor Kicks x 60 seconds
Rest 15-20 seconds
V-up x 60 seconds
Rest 15-20 seconds
Superman Hold x 60 seconds
Rest 15-20 seconds

2. 2 Rounds For Time:
Run 800m
20 DB Hang Squat Cleans (50/35)
20 Toes-to-Bar

3. Mobility: Lizard Pose, Quad Rollout, Shin Smash

Thursday 5.16.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Squat Clean + 2 Front Squats
*Build to today’s heavy complex

2. “Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

3. Mobility: Glute Rollout, Hamstring Rollout,
Trap Smash, Quad Rollout