Friday 1.17.20

CrossFit Workout Of the Day

1. “Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

2. Extra Work: Bench Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

Thursday 1.16.20

CrossFit Workout Of the Day

1. Deadlift
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

2. “Diane”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups

Wednesday 1.15.2020

CrossFit Workout of the Day

1. Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

2. “Four Loko”
E4MOM for 20 Minutes
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

3. Extra Work: Push Press Complex
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

*Pause 2 Seconds in Dip*

Tuesday 1.14.2020

CrossFit Workout of the Day

1. “Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike

2. Extra Work: Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold

Monday 1.13.2020

CrossFit Workout of the Day

1. Power Clean & Jerk
Build to a Heavy Single

2.”Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

3. Extra Work: Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

Friday 1.10.2020

CrossFit Workout of the Day

1. “Marston”AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

2. Bench Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5+ reps @ 85 %

Thursday 1.9.2020

CrossFit Workout of the Day

1. Pausing Push Jerk
Build to Heavy Set of 2

2.”iMax”
E3MOM for 15 Minutes:
15 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

3. Rollout 1-2 Minutes Each:Lats, Hamstrings, Calves