Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
EMOM 6 min
2 clean (85% bw)
4 box jumps (27/24)

B.
AMRAP 8 min
40 double unders
10 pull-ups
5 HSPU



Tuesday preview:

A.
Deadlift
3 x 3

B.
OHP
3 x 3

C.
3 x 30 GHD su
Rest as needed btw sets




Mobility
4:00 - 5:15pm


Monday preview:
A.
EMOM 6 min
2 clean (85% bw)
4 box jumps (27/24)

B.
AMRAP 8 min
40 double unders
10 pull-ups
5 HSPU





A.
w/ a 30 min running clock
2 rds
10 OHS (115/85)
10 ring rows
at min 7:00
2 rds
10 OHS
15 burpee
at min 15
3 rds
10 OHS
20 wall ball (20/14)
at min 24:00
AMRAP 6 min
20 cal Row
10 push-ups


Sunday preview:
Mobility 4:00 - 5:15pm





A.
Back squat
3 x 5

B.
AMRAP 12 min
4 CTB pu
6 STO (115/85)
8 walking lunge steps



Saturday preview:
A.
w/ a 30 min running clock
2 rds
10 OHS (115/85)
10 ring rows
at min 7:00
2 rds
10 OHS
15 burpee
at min 15
3 rds
10 OHS
20 wall ball (20/14)
at min 24:00
AMRAP 6 min
20 cal Row
10 push-ups




A.
6 rds
1k row/ski
5 min rest



Friday preview:
A.
Back squat
3 x 5

B.
AMRAP 12 min
4 CTB pu
6 STO (115/85)
8 walking lunge steps




A.
OHP
3 x 5

B.
5 rds
30 sec row cal
30 sec box jumps (24/20)
30 sec deadlift (115% bw)
rest 3 min



Thursday preview:
A.
6 rds
1k row/ski
5 min rest




A.
EMOM 8 min
3 power cleans (85% bw)
5 HSPU

B.
AMRAP 9 min
6 deck squats
9 wall ball (20/14)
25 double unders


Wednesday preview:
A.
OHP
3 x 5

B.
5 rds
30 sec row cal
30 sec box jumps (24/20)
30 sec deadlift (115% bw)
rest 3 min




A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

C.
EMOM 6 min
10 toe-to-bar



Tuesday preview:
A.
EMOM 8 min
3 power cleans (85% bw)
5 HSPU

B.
AMRAP 9 min
6 deck squats
9 wall ball (20/14)
25 double unders




Mobility 4:00 - 5:15pm


Monday preview:
A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

C.
EMOM 6 min
10 toe-to-bar




A.
4 rds
50 cal ski
15 burpee box jumps (24/20)
50 double unders
5 deadlift (175% bw)
rest 7 min



Sunday preview:
Mobility 4:00 - 5:15pm




CrossFit Journal: The Performance-Based Lifestyle Resource
Copyright 2017 by BAMF Enterprises, LLC