Workout of the Day

“building blocks” week 1 day 2

• back squat
  • 3 x 3 @ 65% of 1rm
• drop set
  • 2 x 15 @ 35% of 1rm

15-min amrap

• 18/15 cal bike
• 12 bar facing burpees
• 6 front squats (135/95)

6 rounds

2:00 on/2:00 off

• buy in : 10 t2b + 5 burpees to target
  • max distance 25 ft shuttle run
• buy in : 20 alternating leg jumping lunges
  • max cal bike/row/ski

thrusters : 5 – 5 – 5 – 3 – 3 – 3

increasing weight

for time (14-min)

9 – 12 – 15 – 12 – 9

• thrusters (95/65)
• pull ups

4 rounds : e7mom

• 25/20 cal row
• 20 sit ups
• 15 russion twist w/kb
• 10 single arm kb swings (left)
• 10 single arm kb swings (right)
  • swings to eye level

4 sets : building up to 70%

• 1 power clean
• 2 front squats
•  1 jerk

30 rounds : every :30

• • 1 power clean & jerk @ 70%

must use heavier weight than you would for “grace”

focus on consistency and quality reps.

NO MISSES!

then complete the following, rest as needed

3 sets

• 15 kb upright row
• 100ft overhead kb carry
• 20 alternating arm kb bent over row

4 sets : building up to 70%

• 1 high pull (floor)
• 1 high hang squat snatch (hip)
• 1 snatch (floor)

5 rounds : e5mom

• 5 snatch @ 70%
• 10 bar facing burpees
• 75 double unders

The CrossFit Total

1 rep max

• shoulder press
• back squat
• deadlift

lifts must be completed in this order.

suggest loading

5 – 3 – 2 – 1 – 1 – 1

starting at 70-75%, increasing each set

8-min amrap

• 14 db snatch
• 12 cal ski/row/bike
• 10 v ups

rest 2-min

8-min amrap

• 14 db snatch
• 12 cal row/ski/bike
• 10 sit ups

rest 2- min

8-min amrap

• 14 bench press (95/65)
• 12 push ups
• 10 bench dips