CrossFit Workout of the Day

Ring row
Every 2 minutes for 8 minutes
5-10 tempo reps

tempo – 21×0
2s eccentric
1s at bottom of rep
x ascend afap
0s pause at top of rep

for time
60 wall ball 20/14
50/35 cal row
40 bar facing burpees
30 hang power snatch
20 t2b

LVL1 – 55/45
LVL2 – 75/55
LVL3 – 95/65

intent – threshold pacing

Accessory Work
3 sets of 21’s
7 db curl to elbow height
7 db curl elbow height to shoulder
7 db curls
3m rest

CrossFit Workout of the Day

For time
30/21 cal echo bike
15 d-ball cleans

8 minute timecap

For time
3k row

10 minutes
coach led foam roll

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
1 power clean
4 front squats
1 split jerk

– build weight (as mechanics allow) to a heavy complex for the day

4 rounds for time
12 alt. barbell front rack box step-ups
10 toes-2-bar
3-5 wall walks
2 minute rest

LvL1 – 95/65
LvL2 – 115/85
LvL3 – 135/95

Every 3 minutes for 9 minutes
-3/4 unbroken max effort push-ups
-3/4 unbroken max effort banded tricep pull-down

CrossFit Workout of the Day

Every 90s x 12 sets
1 power snatch

– build weight throughout 12 sets as mechanics allow.

5 rounds for time
400m run
12 overhead squats

– 15 minute timecap
LvL1 – 95/65
LvL2 – 115/85
LvL3 – 135/95
Spanish squat
3x45s

CrossFit Workout of the Day

For time
20 d-ball cleans
300′ bear hug carry

20 minute amrap
200m run
100m walk

or

10/7c bike
10/7c easy recovery ride

or

12/9c row
12/9c easy recoery row

10 minutes
coach led foam roll

CrossFit Workout of the Day

Front squat
12 minutes
1 paused front squat

pause – 3s at bottom

– build to a heavy paused front squat for the day

For time
18-15-12-9-6-3
box jump over 24/20
dumbbell anchored sit-ups
dumbbell bench on wall ball 50/35

Every 3 minutes for 12 minutes
6 strict pull-ups
12 dual dumbbell bent over rows

CrossFit Workout of the Day

Every 90 seconds x 7 rounds
1 power clean + 1 2s paused split jerk

– 2s pause performed in the split catch.
– build weight each set as mechanics allow.

For time
40/28-30/21-20/14-10/7
cal row
wallball 20/14

echo bike cal.
28/20 – 20/14 – 14/10 – 10/7

Spanish squat
4x30s