Tuesday 10.20.20

CrossFit Workout of the Day

Tempo Pull-Up
Every 2.5 Minutes x 4 Rounds
5-7 Strict Pull-Ups w/ 3s Eccentric Descend

– modify strict pull-ups to toe assisted w/ no assistance in eccentric portion.

6 Rounds For Time
250/200m Row
8 Chest to Bar
10 Alt. Dumbbell Snatches 50/35
60s Rest

Powell Raise
3×12 each arm

Monday 10.19.20

CrossFit Workout of the Day

Back Squat
In 15 Minutes Establish a 6 Rep Max

– compare to previous 6rm on 9/14

Banded Goblet Split Squat
Every 2.5 Minutes x 3 sets
12 Reps Each Leg

Every 2 Minutes x 5 Rounds
7 seconds all out echo bike sprint
2 no touch box jump overs 24/20

Saturday 10.17.20

CrossFit Workout of the Day

10 Minute Partner AMRAP
P1) Max Burpee Box Jump Overs 24/20
P2) Heavy D-Ball, Sandbag, or Front rack hold.

– 3 minute rest –

10 Minute Partner AMRAP
Max Calorie Row

– d-ball/sandbag/barbell has to be off the ground for partner to accumulate wall ball reps.
d-ball alt. – 135/95 front rack hold.

score – total reps (bbjo + cal)

Friday 10.16.20

CrossFit Workout of the Day

Seated Behind the neck press
15 Minutes
Establish a 6rm

18 minute partner AMRAP
p1) 400m Run
p2) 3 Man Maker + 10 Toes-2-bar  50/35

Bent over lateral raises
3×12

Thursday 10.15.20

CrossFit Workout of the Day

Turkish Get-Up
Every Minute for 10 Minutes
1 Turkish Get-up each arm

5 Rounds. at a just getting it done pace
14 Dumbbell alt. hang power snatches 35/20
12 Dumbbell box step-ups 24/20
10 Push-ups
200m Run

10-15 minutes coach led foam rolling

Wednesday 10.14.20

CrossFit Workout of the Day

Every 2 Minutes for 8 minutes
1 low hang pause power snatch
1 power snatch


3 Rounds for time
15 Dumbbell Power Cleans 50/35
15 Pull-ups

Single-Arm Dumbbell tempo bent over row
3×8-12 tempo reps
3s eccentric descend each rep.

Tuesday 10.13.20

CrossFit Workout of the Day

Dips
Every 2 minutes for 10 minutes 

8-12 reps

20 minute AMRAP
6 Tempo air squats @30×1
12 Single-arm alt. Russian kb swings 35/26
200m Run

TKE
4×20