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WORKOUTS OF THE DAY

Tuesday

A. Sumo DL Cluster; 80-85% of reg DL x 1.1.1. rest 15 sec bt singles, x 4 sets, Rest 2-3 min B. Strict Press x 3 reps x 3 sets, Rest 2-3 minutes *Set 1 – 60% x 3 reps *Set 2 – 70% x 3 reps *Set 3 – 80% x 3 reps + 3 rounds 300m run 10 Power Snatch (95/65#) 5 Burpee over the BB -Rest 1 minute- MORE »

Monday

A1. Back Squat; build to a tough double @ 22×1 tempo *not a max* over 4 sets A2. Strict Pull up @ 5XX1 tempo x 5-7 reps x 4 sets + 10 minute ascending ladder 3 Hang Clean (135/95#) 3 T2B 3 Box Jump (24/20”) 6 Hang Clean (135/95#) 6 T2B 6 Box Jump (24/20”) 9/9/9 etc. Cash Out v-ups x 20 x 3 MORE »

Saturday

A. Power Clean + Hang Power Clean; (1+1) – EMOM x 5 minutes *build from last week* + 4 Rounds (24 minutes) 4 minute amrap 30 DU or 90 Singles 15 sec dip support hold 10 Deadlift (155/105#) 5 Strict HSPU or 3 Wall Walk -Rest 2 minutes- *pick up where you left off each round* MORE »

Friday

A. BN Snatch PP+ OHS w/3 sec pause in bottom; (2+1) x 3 sets *build off last week* B. Back Squat @ 5XX1; x 3 reps x 5 sets *building from last week or 65-75% of max* + For time 200m run 21 Pull Ups 9 Hang Squat Clean (115/75#) 200m run 15 pull ups 12 Hang Squat Clean (115/75#) 200m run 9 pull ups 21 Hang Squat Clean (115/75#) MORE »

Wednesday

A. Front Squat @ 23×1; 65% x 4 x 3 sets, Rest 60 seconds B1. Supinated BB bent over row; x 5 x 3 B2. Double DB/DB SL RDL @41×1 tempo; 3 reps/leg x 3 + 3 rounds 250m row 10 Thrusters (95/65#) 3 MU or 1-2 Rope Climbs or 5 Strict Pull Ups 30 Double Unders or 90 Singles 200m run -Rest 2:30- MORE »

Tuesday

A1. Deadlift; 65% x 5 reps x 4 sets, Rest 60 seconds A2. Weighted Dip @ 5xx1 x 4 x 4, Rest 60 seconds + 3 minute amrap 3 Power clean (135/95#) 6 HR Push Ups 9 Air Squats -Rest 2 minutes- x 3 Rounds MORE »

Monday

“A1. Back Squat; 65% x 10 reps x 3 sets A2. DB bent over row @ 21×2 tempo; x 5/arm x 3 sets + For time 1k Row 50 Back Squat (135/95#) *from the floor* 35 Burpee over the BB Cash Out 3 sets 10 v-ups or tuck ups 10 sec hollow hold 10 sit ups 10 sec hollow hold -rest 1 minute- “ MORE »

Saturday

A. Hang Power Clean x 5 reps TnG EMOM x 6 minutes + 20 minute amrap 400m run 50 Double Unders 30m Farmer’s Carry (70/50#) 20 Calorie Row MORE »

Thursday

A. Snatch Lift Off w/3 sec concentric to above knee + Hang Power Snatch; 70-75% of PS x (1+1) x 4 sets B. Clean RDL w/2 sec pause above knee; 80% x 5 x 3 sets, Rest 60 seconds + Tabata Row for Calories (20 sec on/10 sec off x 8) -Rest 1 minute- 6 minute amrap 4 Strict Ring Dips 8 KB/DB Burpee DL (50/35# per hand) 12 K2E MORE »

Wednesday

A. Front Squat @ 25X1 tempo; 70-75% x 3 reps x 4 sets B. EMOM x 6 minutes Min 1 – 1-2 Rope Climbs or Legless RC Min 2 – 20 sec HS Hold or Freestanding Practice C. EMOM x 6 minutes Min 1 – 2-3 Wall Walks Min 2 – 5 BB Bent Over Row (heavy) + For time 15-12-9-6-3 Front Squat (155/105#) 5.4.3.2.1 MU *sub for muscle ups is pull ups x (15-12-9-6-3) MORE »