Wednesday 9.18.2019

CrossFit Workout of the Day

1. Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
Set 7: 5 reps @ 80%
Set 8: 3 reps @ 85%
Set 9: 1 rep @ 90%

2. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang Clean and Jerk (135/95)
Toes-to-Bar

3. Mobility: Seated Straddle
Seated Forward Fold, Child’s Pose

Tuesday 9.17.2019

CrossFit Workout of the Day

1. 30 minute AMRAP:
In Teams of 2, Alt. Full Rounds Of..
Run 400m
15 KB Swings (53/35)
10 Chest-to-Bar Pull-ups

2. Mobility: Standing Straddle, Half Frog Pose,
Rollout Upperback

Monday 9.16.2019

CrossFit Workout of the Day

1. 3 sets of:
Back Racked Reverse Lunge x 8 reps @ 30X1 (each leg)
Rest 60 seconds
Dragon Flag x 4 reps (as slow as possible)
Rest 60 seconds

2. 12 minute AMRAP:
12 DB Deadlifts (50/35)
9 DB Front Squats
6 Dual FR Single-Arm DB Push Press (each arm)

3. Mobility: Standing Straddle, Half Front Splits Pose
Rollout Lats

Intramural Open Teams:
Click Here >>>2020 Intramural Open Team List
*If you don’t see your name listed, please contact Coach Mallory

Friday 9.13.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Halting Snatch Deadlift + Snatch at 2″ below the knee

2. 3 Rounds For Time:
Run 400m
10 Hang Power Snatch (115/75)
15 Overhead Squats

3. Mobility: Pigeon Pose,
Rollout Upper Back and Lats

Thursday 9.12.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Station 1: Ring Muscle-up Progressions
Station 2: Handstand Walk Progressions

2. For Time:
Run 800m
21 Power Clean and Jerks (135/95)
15 Bar-Facing Burpees
9 Strict Handstand Push-ups
100 Double-Unders
9 Strict Handstand Push-ups
15 Bar-Facing Burpees
21 Power Clean and Jerks (135/95)

3. Mobility: Lizard Pose, Half Front Splits Pose,
Seated Forward Fold

Wednesday 9.11.2019

CrossFit Workout of the Day

1. 3 sets of:
L-Sit Hold x 30-45 seconds
Rest 60 seconds
Mix KB Racked OH Walking Lunge x 8 reps (each arm)
Rest 60 seconds
DB Bench Press x 8-10 reps @ 21X1
Rest 60 seconds

2. 5 minute AMRAP:
Row 300/250m
20 Alt. DB Snatch (70/50)
Max Push-ups in remaining time
Rest 2 minutes
*3 Rounds for Max Reps

3. Mobility: Upper Back & Pec smash, Dragon Pose,
Child’s Pose

Tuesday 9.10.2019

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Minute 1: Power Clean + Hang Clean + Front Squat
Minute 2: Half Kneeling KB Bottoms Up Press x 6-8 reps (each arm)

2. “WZA Online Qualifier #4”
For Time:
150 Wall Balls (20/14)
75 Toes-to-Bar
*20 minute Time Cap
Perform in any order, until completion of total work.

3. Mobility: Lizard Pose, Half Front Splits Pose,
Death Stretch