Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Tuesday 190910


Strength:

OH Squat

5 x 5

-across @ 75% 1RM

Met Con:

AMRAP 10

2, 4, 6, 8, 10, etc.

Burpee Pull Ups

*25 DUs after each set

Monday 190909


Oly:

10 Rounds, every 30 sec.-

1 Pause Squat Clean @ 65% 1RM

*pause at knees and at pockets

10 Rounds, every 30 sec.-

1 Squat Clean @ same weight

Met Con:

For time-

800m Run

5 Rope Climbs

50 Wall Balls, 20/14 lbs.

400m Run

4 Rope Climbs

40 Wall Balls, 20/14 lbs.

200m Run

3 Rope Climbs

30 Wall Balls, 20/14 lbs.

Sunday 190908


Rest Day

Saturday 190907


Met Con:

Teams of 3

1000m Plate Carry 45/35 lbs

100 Pull-ups

100 Box Jump Overs 24/20"

1000' Sled Push

100 Box Jump Overs 24/20"

100 Pull-ups

1000m Plate Carry 45/35 lbs

  • 1 partner must hang during pull-ups

Friday 190906


Strength:

Back Squat

2 x 5 @ 50% 1RM

2 x 5 @ 60% 1RM

Met Con:

For time-

250m Row

21 OH Squats, 95/65 lbs.

250m Row

15 OH Squats, 135/95 lbs.

250m Row

9 OH Squats, 155/115 lbs.

250m Row

6 OH Squats, 185/135 lbs.

Thursday 190905


Oly Tech:

7 Rounds-

1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch

-across @ 70% 1RM

Met Con:

5 Rounds-

Min. 1: 15 T2B

Min. 2: 15 HSPUs

Min. 3: 20 Alt. DB Snatches, 50/35 lbs.

Wednesday 190904


Oly:

6 Rounds-

1 Hang Clean + 1 Clean

*Climbing, start @ 80% 1RM

Met Con:

4 RFT-

10 Thrusters, 105/75 lbs.

12 kcal Assault Bike

60 DUs

Tuesday 190903


20 Rep Benchmark:

Front Squats

Met Con:

For time-

2 Rounds

  400m Run

  15 Snatches, 95/65 lbs.

2 Rounds

  400m Run

  12 Bar MUs


Monday 190902


Conditioning:

500m Row

 

Met Con:

3 Rounds for max reps:

1 minute of Burpees

1 minute of Wall Balls 20/14 lbs

1 minute of Deadlifts 115/75 lbs

1 minute of Med-ball Sit-ups 20/14 lbs

1 minute of Hang Power Cleans 115/75 lbs

1 minute rest

HAPPY BIRTHDAY JEFF!!!

- Saved by the Barbell is an annual Labor Day fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world.

All proceeds from the workout support school teachers, students, parents, coaches, trainers, and administrators building CrossFit programs in their schools and communities.

 

https://www.crossfit.com/sport/saved-by-the-barbell-2019-registration-now-live

Sunday 190901


Rest Day

Saturday 190831


Met Con:

On a 30:00 clock:

3 RFT, with a partner-

800m Run

  4 Rounds-

  6 Front Squats, 185/135 lbs.

  60 DUs

In remaining time, establish 1RM Squat Clean

 

Friday 190830


Oly:

Split Jerk

1 x 3 @ 55% 1RM

2 x 3 @ 60%

2 x 3 @ 65%

1 x 3 @ 70%

Met Con:

For time-

35 KB Swings, 70/53 lbs.

35 GHD Sit Ups

10 Box Jumps, 30/24"

25 KB Swings, 70/53 lbs.

25 GHD Sit Ups

10 Box Jumps, 30/24"

15 KB Swings, 70/53 lbs.

15 GHD Sit Ups

10 Box Jumps, 30/24"