Daily Workouts
Blog
Monday
Strength: back squat 3, 3, 3+ (70, 80, 90%) Metcon: CrossFit Wilson Benchmark Rx For time: row 750m 30 thrusters, 95/65 30 chest 2 bar pull-ups Intermediate For time:
Friday
Strength: develop a 1rm hang snatch Metcon: Rx CF Open WOD 15.3 14 min amrap 7 muscle-ups 50 wall shots, 20/14 100 double unders Intermediate 14 min amrap 7
Thursday
Strength: shoulder press 5, 5, 5+ (65, 75, 85%) Metcon: Rx 15 min amrap 5 snatches, 165/115 15 handstand push-ups Intermediate 15 min amrap 5 snatches 15 scaled hspu
Wednesday
Metcon: (25 min cap) "Frantasy Land" 21-15-9 thrusters, 95/65 pull-ups 15-12-9 thrusters, 115/75 chest 2 bar pull-ups 12-9-6 thrusters, 135/95 bar muscle-ups* *1 chest 2 bar + 1 push-up w/hr= 1
Tuesday
Strength: deadlift 5, 5, 5+ (65, 75, 85%) Metcon: Rx For time 80 cal row 80 kb swings, 53/35 80 sit-ups Intermediate For time 65 cal row 65 kb
Monday
Strength: back squat 5, 5, 5+ (65, 75. 85%) Metcon: Rx 15 min amrap 20 burpees 30 air squats 40 db snatches, 50/35 Intermediate 15 min amrap 10 burpees 20