Wednesday 5.15.2019

CrossFit Workout of the Day

1. 5 sets of:
Split Jerk x 1-2 reps
*Build to today’s heavy single or double

2. For Time:
15 Bar-Facing Burpees
5 Squat Snatches (185/125)
15 Bar-Facing Burpees
4 Squat Snatches
15 Bar-Facing Burpees
3 Squat Snatches

3. Mobility: Quad Rollout, Sup Trap Smash,
Low Back Rollout

Tuesday 5.14.2019

CrossFit Workout of the Day

1. 30 minute AMRAP
In Teams of 2, Alt Movements of:
50 Double-Unders
40 KB Swings (53/35)
30 Alt. DB Snatch (50/35)
20 Overhead Squats (95/65)
10 Strict Pull-ups

*Partner 1 completes 50 DU’s, Partner
2 completes 40 KB Swings, then Partner
1 completes 30 DB Snatches, etc..

2. Mobility: Delt Smash, Forearm Smash,
Glute Rollout

Monday 5.13.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Station 1: Handstand Walk Progression x 60-90 seconds
Station 2: Marching Plank x 60 seconds
Station 3: Ring Dip x 6-8 reps @ 20X1

2. 2 Rounds For Times:
50 Calorie Row
50 Wall Balls (20/14)
Rest 3 minutes between rounds
*Score each round separately

3. Mobility: Glute Rollout, Quad Rollout, Adductor Rollout

Friday 5.10.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Snatch + 2 OHS
*Build to today’s heavy complex

2. 20 minute AMRAP
In Teams of 2, Alt. Full Rounds of:
3 DB Man Makers (50/35)
6 Toes-to-Bar
9 Burpees

3. Mobility: Forearm Stretch, Hamstring Rollout,
Pec Smash, Psoas Smash

Thursday 5.9.2019

CrossFit Workout of the Day

1. Spend 10-15 minutes:
Pick a skill to work on

2. For Time:
Run 1 Mile
Rest 3 minutes, then…
For Time:
21 – 15 – 9
Chest-to-Bar Pull-up
KB Swing (53/35)
*Score = mile time + wod time

3. Mobility: Hamstring Rollout, Forearm Smash,
Lowback Rollout, Shin Smash

Wednesday 5.8.2019

CrossFit Workout of the Day

1. Every 7 minutes, for 35 minutes:
Row 250m
50 Double-Unders
50 Air Squats
25 Push-ups

2. Mobility: Delt Smash, Glute Rollout,
Quad Rollout, Calf Rollout

Tuesday 5.7.2019

CrossFit Workout of the Day

1. 5 sets of:
Back Squat x 5 reps @ 75%

2. 4 Rounds For Time:
10 Dual KB Deadlifts (53’s/35’s)
10 KB Goblet Squats (53/35)
10 KB Goblet Reverse Lunges

3. Mobility: Glute Rollout, Hamstring Rollout,
Quad Rollout, Lowback Rollout