Thursday 4.18.2019

CrossFit Workout of the Day

1. Bench Press
Set 1: 5 reps @ 80-85%
Set 2: 3 reps @ 85-90%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85-90%
Set 5: 8 reps @ 75%
Set 6: 8 reps @ 75%
Rest as needed

2. For Time:
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
30 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
10 Burpee Box Jump Overs

3. Mobility: Dragon Pose, Pigeon Pose,
Lowback pose, Child’s Pose

Wednesday 4.17.2019

CrossFit Workout of the Day

1. 3 sets of:
Flutter Kicks x 45 seconds
Rest 30 seconds
Superman Hold x 45 seconds
Rest 30 seconds
Ring Push-ups x 10-12 reps @ 2111
Rest 30 seconds

2. 5 Rounds For Time:
2 Rope Climbs
20 Alt. DB Snatches (50/35)

3. Mobility: Upper back smash with lacrosse ball,
Lat rollout, Seated Straddle, Child’s Pose

Tuesday 4.16.2019

CrossFit Workout of the Day

1. Push Jerk
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Sets 7-8: 1 rep @ 80-85%

2. 3 Rounds For Time:
10 Squat Cleans (155/105)
200ft Shuttle Sprint (50ft x 4)

3. Mobility: Delt smash, Glute rollout, Quad
rollout, Adductor rollout

Monday 4.15.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Overhead Squat x 2 reps
Build over each set

2. For Time:
75 Double-Unders
15 Power Snatches (135/95)
15 Shoulder-to-Overhead
30 Bar-Facing Burpees

3. Mobility: Delt and Pec smash, Dragon Pose,
Child’s Pose

Friday 4.12.2019

CrossFit Workout of the Day

1. 3 sets of:
Sled Push x 45 seconds*
Rest 60 seconds
Rope Climb x 1-2 accents
Rest 60 seconds
*Keep sled weight light enough to keep moving
the entire 45 seconds

2. “Icon 2” from Chris Spealler
3 Rounds For Time:
10 Thrusters (155/105)
10 Ring Muscle-ups
Run 400m

3. Mobility: Lizard Pose, Half Frog Pose, Lat rollout,
Hamstring rollout

Thursday 4.11.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 10 minutes:
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 90%
Rest 2 minutes, then…
4 sets:
Back Squat x 2 reps @ 80%

2. 10 minute AMRAP:
15 Burpees
15 Toes-to-Bar

3. Mobility: Upper back smash, Delt smash,
Lat rollout

Wednesday 4.10.2019

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Minute 1: 2 Push Jerks
Minute 2: Farmer’s Carry (Plates) x 45 seconds
Minute 3: Strict Ring Row x 6-8 reps @ 22X1

2. 3 Rounds For Time:
50 Double-Unders
10 Power Cleans (135/95)
20 FR Alt. Reverse Lunges

3. Mobility: Dragon Pose, Half Front Splits
Pose, Hamstring rollout