Archive for Daily Workout

15 Jan 18

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

AMRAP in 12 Minutes of:
50′ Walking Lunge, 50/35#s
10 Handstand Push-ups
10 DB Cleans, 50/35#s

 Get Mean is Happening–CrossFit in Manhattan, KS

14 Jan 18

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

13 Jan 18

Every 2 minutes, for 16 minutes (8 sets):
Squat Snatch + Overhead Squat x 1
Set 1 = 1 rep @ 80%
Set 2 = 1 rep @ 84%
Set 3 = 1 rep @ 88%
Sets 4-8 = 1 rep @ 90%

Complete the following for time:
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 Body Weight
Bench Body Weight,
Clean 3/4 Body Weight

Get Mean is Happening–CrossFit in Manhattan, KS

12 Jan 18

Every Minute on the Minute for 4 Minutes:
Deadlift
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
and then…
Every 2 Minutes for 6 Minutes:
*Set 5 – 85% x 1 rep
*Set 6 – 87.5% x 1 rep
*Set 7 – 92.5% x 1 rep

AMRAP in 4 Minutes of:
Burpee Box Jump Overs, 24/20″
Rest 4 minutes and then…
AMRAP in 6 Minutes of:
10 Shoulder-to-Overhead (95/65#)
15 Pull-ups
30 Double-Unders
Rest 4 Minutes and then…
6 Minute Row for Calories

Get Mean is Happening–CrossFit in Manhattan, KS

11 Jan 18

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

10 Jan 18

4 sets of:
Overhead Barbell Carry x :45 seconds
Rest :60 seconds
Barbell Rollouts x 8
Rest :60 seconds

For time as a 2-person team:
2k Row
70 Push Jerks (185/135#) or 100 (155/105#)
20 Rope Climbs, 15′

Get Mean is Happening–CrossFit in Manhattan, KS

9 Jan 18

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 78%
*Set 5 = 1 rep @ 83%
*Set 6 = 1 rep @ 88%

For time:
10 Bar Muscle-Ups
20 Kettlebell Snatches (53/35#)
100-Foot Handstand Walk (in 5-foot unbroken increments)
20 Kettlebell Snatches (53/35#)
10 Bar Muscle-Ups

Get Mean is Happening–CrossFit in Manhattan, KS

8 Jan 18

Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

“Annie”
50-40-30-20-10
Double-Unders
Sit-ups

Get Mean is Happening–CrossFit in Manhattan, KS

6 Jan 18

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%

CrossFit Invictus Online Competition Events 9 & 10
Event 9:
Take 4 minutes to build to today’s 1-RM Clean & Jerk
(you may use as much time as you would like to warm-up before starting the clock)

When the running clock reaches 4:00…

Event 10:
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift*
Bar-Facing Burpees Over the Barbell

Get Mean is Happening–CrossFit in Manhattan, KS

5 Jan 18

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 90% of 1-RM

Every Minute on the Minute for 15 Minutes:
Minute 1: Behind the neck push press x 2 + 2 Overhead Squats at 70% of 1-RM OHS
MInute 2: Double-Unders x :40 seconds
Minute 3: Thrusters (95/65#) x 18

Get Mean is Happening–CrossFit in Manhattan, KS