Monday 12.9.19

CrossFit Workout of the Day

1. Front Squat
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70 %
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: Max reps @ 80%

2. 14 minute AMRAP:
Teams of 3:
Partner 1- 15/10 Cal on AB/Rower
Partner 2- Max T2B
Partner 3- Max Wall Balls (20/14)

*Score equals total reps from the team

3. Mobility: Forward Fold, Butterfly, Twisted Cross

Friday 12.6.2019

CrossFit Workout of the Day

1. For Time, with a partner:
3 x 500m Row
*work while partner rests (each partner rows 3 500’s)
Rest until 15 minutes, then..
6 minute AMRAP:
Max Wall Ball (20/14)*one ball per team*Score = total row time & total reps

2. GOAT work
*pick a movement you struggle with

3. Mobility: Dragon Pose, Lizard Pose, Pigeon Pose, Child’s Pose

Thursday 12.5.2019

CrossFit Workout of the Day

1. Overhead Squat
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: Max reps @ 80%

2. For Max Reps:
3 minutes Max Burpees
3 minutes Max Alt. DB Snatch (50/35)
3 minute Max Pull-ups

3. Mobility:Butterfly Pose, Extended Leg Supine Twist,Seated Forward Fold

Wednesday 12.4.2019

CrossFit Workout of the Day

1. 3 sets:
Legless Rope Climb x 2 reps
Rest 60 sec
Abmat sit-ups 20-30 reps
Rest 60 sec

2. 3 Rounds For Time:
10 Front Squats (155/105)
20 KB Swings (70/53)
50 DU’s

3. Mobility:Twisted Cross, Pose, Seated Forward Fold, Seated Straddle

Tuesday 12.3.2019

CrossFit Workout of the Day

1. Push Press
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: Max reps @ 80%

2. Teams of 2, Alt. Rounds:
10 minute AMRAP:
3 Thrusters 135/95
6 HSPU
9 Burpee Over Bar
*One partner works, while the other rests

3. Mobility:Pigeon Pose, Downward Dog, Lizard Pose, Butterfly Pose

Monday 12.2.19

CrossFit Workout of the Day

1. Find 1RM Clean and Jerk

2. Open Event 15.1a

9 minute AMRAP:
15 T2B
10 Deadlifts (115/75)
5 Power Snatch

3. Mobility: Standing Straddle, Frog Pose, Archer Pose