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Workout Of The Day

Saturday 01/18/2020

CrossFit Now – CrossFit

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WOD

20 AMRAP Run WB DL (AMRAP – Rounds and Reps)

20 AMRAP

400m Run

10 Wall Balls

10 Deadlifts

Basics-15 AMRAP

RX-135/95, 20/14#, 10/9′

RX+-155/115, 20/14# 10/9′

50-59-95/65, 14/10#, 10/8′

60+-65/45, 10/6# 10/8′

Friday 01/17/2020

CrossFit Now – CrossFit

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WOD

3 RND PC PP CJ (3 Rounds for reps)

3 Rounds

1 min Power Clean

Rest 3 mins

1 Min Push Press

Rest 3 mins

1 Min Clean & Jerk

Rest 3 mins

Score is total reps per round

Basics-Light weight

RX-95/65#

RX+-135/95#

50-59-65/55#

60+-55/45#

STRENGTH

Power Clean (Est 1 Rep in 5 min)

Thursday 01/16/2020

CrossFit Now – CrossFit

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ENDURANCE CONDITIONING

1-Mile Run (Time)

Max Effort 1-Mile Run

-OR-

: 2k Row (Time)

Max Effort 2k Row

WOD

5 RND BJ BURP (Time)

5 Rounds

12 Box Jumps

12 Burpees

Time Cap 11 min

Basics-4 Rounds,Step Ups

RX-24/20″

RX+-Same

50-59-20/16″

60+-Step Ups

Wednesday 01/15/2020

CrossFit Now – CrossFit

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WOD

FrAnnie (Time)

21 Thrusters

21 Pull Ups

50 Double Unders

50 Sit Up

15 Thrusters

15 Pull Ups

50 Double Unders

50 Sit Ups

9 Thrusters

9 Pull Ups

50 Double Unders

50 Sit Ups

* Single Jump Ropes 150 = 50 DU

Basics – DB Thrusters

RX- 95/65

RX+-C2B PU

M1 – 65/45, Banded PU, 2:1 JR

M2 – 45/30, Ring Rows, 1:1 JR

Tuesday 01/14/2020

CrossFit Now – CrossFit

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CORE CONDITIONING

3 RFT SU MtC TC (Time)

3 Rounds

20 Sit Ups

20 Mt Climbers

20 Tuck Crunches

WOD

ROW WL DBS HRPU BSU (Time)

70 Cal Row

60 Walking Lunges w/ DB

50 Alt Dumbbell Snatches

40 Hand Release Push Ups

30 Box Step Ups w/ DB

Basics-60-50-40-30-20, no weight WL or Step Up, PU on knees

RX-35/20#

RX+-50/35#

50-59-No weight on WL or Step Ups, Push Up on knees, 20/15#

60+-No weight on WL or Step Ups

Push Up on knees, 15/10#

Monday 01/13/2020

CrossFit Now – CrossFit

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STRENGTH

Power Snatch (12 E2MOM x 1)

Rest 4 min

5 RND HS OHS T2B Run (Time)

5 Rounds

7 Hang Snatch

7 Overhead Squats

7 Toes to Bar

200m Run

Time Cap 14 min

Basics-Light weight snatch, Back Squats, Vups or Sit Ups

RX-95/65#

RX+-115/75#

50-59-65/55# Hanging KR

60+-55/45#, Sit Ups and Back Squats

Sunday 01/12/2020

CrossFit Now – CrossFit

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PARTNER 20 AMRAP BPT BPB BPOHL (AMRAP – Rounds and Reps)

EXPERIENCED CROSSFITTERS

20 AMRAP

10 Bumper Plate Thrusters 45/25#

10 Bumper Plate Burpees

10 Overhead Lunges

While one partner works on the

AMRAP the other is carrying his/her

plate 100m. The partners will switch

off after each 100m, taking over where

the other left off

NEW CROSSFITTERS

15 AMRAP

10 Bumper Plate Thrusters (light)

10 Burpees (no weight)

10 Lunges (no weight)

100m Run/Walk (no weight)

EXP CF + NEW CF

20 AMRAP

Exp CF use bumper for all movements

New CF – No weight except for Thruster