Work Out of the Day is posted at 7 p.m. the evening before

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March 31, 2018

30/3/2018

In teams of 2:
A.For Time:

100 Double-Unders
40 Overhead Squats @ 115/80 lbs
100 Double-Unders
20 Muscle-Ups
100 Double-Unders
40 Squat Snatches @ 115/80 lbs
100 Double-Unders
20 Bar Muscle-Ups
100 Double-Unders
40 Push Presses @ 115/80 lbs
100 Double-Unders
20 Chest-to-Bar Pull-Ups
100 Double-Unders
40 AbMat Sit-Up with Medicine Balls @ 20/14 lbs
100 Double-Unders
20 Pull-Ups

March 30, 2018

29/3/2018

A.Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

Set 1 – 8 reps @ 50%
Set 2 – 7 reps @ 55%
Set 3 – 6 reps @ 60%
Set 4 – 5 reps @ 65%
Set 5 – 4 reps @ 70%
Set 6 – 3 reps @ 75%
Set 7 – 2 reps @ 80%
Set 8 – 1 rep @ 85%

B.40-30-20-10 Reps for Time

Alternating One-Arm Dumbbell Snatch @ 50/35 lbs
Box Jump Over 24/20 inches
AbMat Sit-Up

March 29, 2018

28/3/2018

A.Nate
As Many Rounds and Reps as possible in 20 minutes:

2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings @ 2/1.5 pood

March 28, 2018

27/3/2018

A.Every 90 seconds, for 12 minutes (8 sets):
Power Clean

Set 1 – 8 reps @ 75/55 lbs
Set 2 – 7 reps @ 85/60 lbs
Set 3 – 6 reps @ 95/65 lbs
Set 4 – 5 reps @ 105/70 lbs
Set 5 – 4 reps @ 115/75 lbs
Set 6 – 3 reps @ 135/95 lbs
Set 7 – 2 reps @ 155/105 lbs
Set 8 – 1 rep @ 175/115 lbs

B.As Many Reps as possible in 12 minutes:

10 Squat Cleans @ 115/75 lbs
10 Burpees over the Barbell
8 Squat Cleans @ 135/95 lbs
10 Burpees over the Barbell
6 Squat Cleans @ 155/105 lbs
10 Burpees over the Barbell
4 Squat Cleans @ 185/115 lbs
10 Burpees over the Barbell
2 Squat Cleans @ 205/125 lbs
10 Burpees over the Barbell
Max Squat Cleans @ 225/135 lbs

March 27, 2018

26/3/2018

A.2 Push Presses + 1 Jerk

Set 1 – @ 50%
Set 2 – @ 55%
Set 3 – @ 60%
Set 4 – @ 65%
Set 5 – @ 70%
Set 6 – @ 75%
Set 7 – @ 80%
Set 8 – @ 85%
Set 9 – @ 90%
Set 10 – @ 90+%

Rest as needed

B.Every minute for 16 minutes (8 rounds):
Minute 1
3 Man Makers @ 50/35 lbs
Minute 2
50 Double-Unders

March 26, 2018

25/3/2018

A.Front Squat

Set 1 – 10 reps @ 50%
Set 2 – 8 reps @ 55-65%
Set 3 – 6 reps @ 65-75%
Set 4 – 4 reps @ 75-85%
Set 5 – 2 reps @ 85-90%

Rest as needed

B.21-15-9 Reps for Time

Wall Ball Shots @ 20/14 lbs
Pull-Up
Toes to Bar
Run 400 meters

March 24, 2018

23/3/2018

A.CrossFit Games Open 11.6, 12.5 and 18.5
As Many Reps as possible in 7 minutes:

3 Barbell Thrusters @ 100/65 lbs
3 Chest-to-Bar Pull-Ups
6 Barbell Thrusters @ 100/65 lbs
6 Chest-to-Bar Pull-Ups
9 Barbell Thrusters @ 100/65 lbs
9 Chest-to-Bar Pull-Ups
12 Barbell Thrusters @ 100/65 lbs
12 Chest-to-Bar Pull-Ups
15 Barbell Thrusters @ 100/65 lbs
15 Chest-to-Bar Pull-Ups
18 Barbell Thrusters @ 100/65 lbs
18 Chest-to-Bar Pull-Ups
21 Barbell Thrusters @ 100/65 lbs
21 Chest-to-Bar Pull-Ups
24 Barbell Thrusters @ 100/65 lbs
24 Chest-to-Bar Pull-Ups

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 3 thrusters, then 3 Chest-to-Bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

March 23, 2018

22/3/2018

A.Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch

Set 1 – 5 complexes @ 50%
Set 2 – 5 complexes @ 55%
Set 3 – 4 complexes @ 60%
Set 4 – 4 complexes @ 65%
Set 5 – 3 complexes @ 70%
Set 6 – 3 complexes @ 75%
Set 7 – 2 complexes @ 80%
Set 8 – 2 complexes @ 85%
Set 9 – @ 85+%
Set 10 – @ 85+%

B.10-8-6-4-2 Reps for Time

Muscle-Up
Snatch @ 115/75 lbs

March 22, 2018

21/3/2018

In teams of 2:
A.For Time:

100 Front Squats @ 115/80 lbs
100 Shoulder to Overheads @ 115/80 lbs
100 Overhead Squats @ 115/80 lbs
100 Burpees over the Barbell
100 AbMat Sit-Up with Medicine Balls @ 20/14 lbs

Time Cap: 40 minutes
run 400 meters after every movement is finished.

March 21, 2018

20/3/2018

A.Every 2 minutes, for 16 minutes (8 sets):
1 3-Position Clean
Loads per set (by %): 60, 65, 70, 75, 80, 85, 85+, 85+

B.Power Elizabeth
21-15-9 Reps for Time

Power Clean @ 135/95 lbs
Ring Dip

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