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WORKOUTS OF THE DAY

Tuesday

A1. Deadlift; 78% x 3 reps x 4 sets, Rest 2 minutes A2. PJ + SJ; (1+1) x 4 sets *building, form focus, stay on the ligher side* + 3 minute amrap 200m run 20 KB Swings (50/35#) 10/7 HSPU (Kipping or Strict) or 10 L-Seated Arnold Press 200m run -Rest 2 minutes- x 3 Rounds MORE »

Monday

A. Back Squat; build to tough double in 10-12 minutes B. 3 minute amrap; Strict Pull Ups + 3 rounds 21 Pull Ups 15 Hang Clean (115/75#) 9 Bar Facing Burpees Cash Out side plank hold x 20 sec. per side x 2 per side MORE »

Saturday

A. EMOM x 8 minutes Min 1 – 3 Dips @ 55×1 tempo *weighted if possible* Min 2 – Deadlift @ 75% x 3 reps *fast, drop at the top and regrip* + For time 100m run 21 Deadlifts (225/135#) 15 Strict Dips 200m run 18 Deadlifts (225/135#) 18 Strict Dips 400m run 15 Deadlifts (225/135#) 21 Strict Dips 800m run MORE »

Friday

A. Front Squat @ 25×1 tempo; 65-70% x x 3 reps x 4 sets, Rest 2 minutes B1. DB bent over row @ 21×2 tempo; x 6 reps/side x 3 sets, Rest 30 sec. B2. False Grip Ring Row Hold; x 10-15 sec. x 3 sets, Rest 90 seconds + For time 750m row 21 Thrusters (115/75#) 500m row 15 Thrusters (115/75#) 250m row 9 Thrusters (115/75#) MORE »

Thursday

A. Push Press; build to a tough single in 10-12 minutes B1. Snatch RDL to knee; x 3 x 4 sets, Rest 30 seconds * pause at knee for 3 secs B2. Tempo Dip on P-Bar @ 5.10.X1 x 2 reps x 4 sets, Rest 30 seconds *tempo can be scaled according to ability, even up 10 secs down + 2 min clock: 30 A.KBs swings @ 70/50# AmRap Cals on the erg... MORE »

Wednesday

A. Hang Clean from pause above knee; x 5 x 4 sets *technique focus* B. EMOM x 10 Minutes Minute 1 – 2-3 MU or Strict C2B or 10-15 sec Chin over bar hold Minute 2 – Back Squat @ 23×1 tempo; 60-70% x 3 reps + 10 minute amrap 200m run 50m Heavy Farmer’s Carry MORE »

Tuesday

A1. Deadlift; 70-75% x 5 reps x 3 sets, Rest 60 seconds A2. Strict Press @ 5XX1 tempo; x 4 reps x 3 sets, Rest 60 seconds + 3 rounds @ 80/90/100% effort 30 Double Unders or 90 Singles 10 TnG Power Clean (95/65#) 10 Box Jumps (24/20″) 350m/300m row -Rest 3 minutes- *PC should be unbroken* MORE »

Monday

A1, Back Squat; 85-90% x 2 reps x 4 sets, Rest 60 seconds A2. Rope Climb or Legless rope climb x 2 reps x 4 sets, Rest 60 seconds *sub weighted pull up or strict pull up* + 12 Min Clock: 3 minute amrap Clean @ 115/75# 3 minute amrap Burpee Box Jump 2 minute amrap Hang Squat Clean @ 115/75# 2 minute amrap Box Jumps 1 minute amrap Hang Power Clean @ 115/75# 1... MORE »

Saturday

A1. Speed Deadlift; 65% x 3 reps, x 4 sets, Rest 10 seconds A2. Tall Box Jump x 2 reps, x 4 sets, Rest 60 seconds + In teams of two with athletes switching every movement, 15 minute amrap 7 HSPU or L-seated Strict DB Press 7 Front Squats (135/95#) 7 T2B 7 KB Swings (70/50#) 7 Burpees MORE »

Friday

A. Snatch Push Press + OHS; (3+1) x 3 sets *building on last week* B. BB Bent Over Row @ 31×3; x 5 x 3 sets, Rest 60 seconds + For time 30-20-10 Pull up or C2B 60-40-20 Wall Ball (20/14#) MORE »