Workout of the Day

CrossFit Workout 12/14/17 Thursday

Warm-up
3 x 5 reps of deadlifts, up to workout weight
Pull-up warm-up after each set

CrossFit Workout
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

If you can’t do HSPUs, please do regular push-ups instead.

Ski Prep Workout
EMOM for 20 minutes of:
14 wall ball shots

Pick a weight that you can do the 14 reps unbroken.  At 10 minutes, if it is too easy, go to a heavier wall ball.

CrossFit Workout 12/13/17 Wednesday

Warm-up
Alternating EMOM for 12 minutes of:
12 two handed KB clean and jerks, ascending
30 double-unders
12 pushups

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24″ box/20″ box
lunges, each leg
one-handed kettlebell clean and press, 24 kg/16 kg, each hand

Lift
EMOM for 20 minutes of:
2 snatch grip push presses + 1 snatch balance
Start at 65% of you r max snatch and go up from there

CrossFit Workout 12/12/17 Tuesday

Warm-up
5 x 3 of overhead squats, up to workout weight
an easy 150 row or run after each set

CrossFit Workout
4 rounds for time of:
500 meter row
10 overhead squats, 135 lbs/95 lbs

Lift
10 rounds, on the 2:00 start interval of:
1 clean + 1 split jerk

Get heavy!!!

CrossFit Workout 12/11/17 Monday

Warm-up
Take 20 minutes and work up to a heavy power snatch single

CrossFit Workout
As many rounds in 12 minutes of:
6 hang power snatches, 95 lbs/65 lbs
12 wall ball shots, 20 lbs/14 lbs

Lift
10 sets, on the 2:00 start interval of:
3 back squats + 2 overhead squats
Start at 70% of your overhead squat max and go up as you can

Do the lift immediately following the CrossFit Workout.  Do NOT do it before.

CrossFit Workout 12/8/17 Friday

Warm-up
5 x 5 of back squat, up to something that is heavier than your workout weight
pull-up warm-up in between sets

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
back squat, 135 lbs/95 lbs
pull-ups, C2B if you can go unbroken each set

No racks.

Lift
EMOM for 20 minutes of:
power clean and jerk
start at 75% of the lower max of the two and go up as you can.

CrossFit Workout 12/7/17 Thursday

Warm-up
5 (3 presses + 3 push presses + 3 push jerks) up to something heavier than workout weight
easy 200 meter row

CrossFit Workout
4 rounds for time of:
500 meter row
15 push presses, 135 lbs/95 lbs
15 burpees

Ski Prep Workout
Wall ball EMOM ladder
14-16-18-20-22-20-18-16-14 reps

 

CrossFit Workout 12/6/17 Wednesday

Warm-up
5 (3 power cleans + 3 squat snatches) up to workout weight
10 two-handed KB clean and jerks

CrossFit Workout
For time:
1000 meter row
80 step-ups, 20″ box/16″ box
60 Kettlebell snatches, 24 kg/16 kg
40 pushups
20 hang power cleans, 135 lbs/95 lbs/65 lbs
10 squat snatches, same weight

Lift
5 x 10 romanian deadlifts, 135 lbs/95 lbs
Do this after the CrossFit workout

CrossFit Workout 12/5/17 Tuesday

Warm-up
5 x 5 of overhead squats, up to 135 lbs/95 lbs
pull-up warm-up after each set
30 double-unders after each set

CrossFit Workout

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Lift
EMOM for 20 minutes of:
1 push press + 1 split jerk
Start at 75% of your push press and go up as you can.

CrossFit Workout 12/04/17 Monday

Warm-up
5 x 3 of power clean and jerk, up to workout weight
double-under practice after each set

CrossFit Workout
EMOM for 12 minutes of:
50 double-unders
6 power clean and jerks, 70% (Max is 225/155 l bs)

Use the same, or more weight than you used on last Tuesday’s workout. If you went faster than 13 minutes on last Tuesday’s workout, go up by 10%.

Your score is 11 points per round.  (5 points for each 50 double-unders)

Lift
10 x 5 reps, on the 3:00 start interval of:
back squat
start at 70% and go up as you can

CrossFit Workout 12/1/17 Friday

Warm-up
5 (3 deadlifts + 3 snatches), up to something that is very heavy for you for the snatch
a set of toes to rings after each set

CrossFit Workout
As many rounds in 7 minutes of:
7 overhead squats, 95 lbs/65 lbs
7 jumping lunges
7 push-ups

Rest for 2 minutes

As many rounds in 7 minutes of:
7 deadlifts, 185 lbs/125 lbs
7 burpees over the bar
7 V-ups

Lift
Max your clean and jerk for the day

Then

6 singles at 85% of your max for the day

 

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