Archive for Daily Workout

21 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk
When the running clock reaches 10:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean & Jerk

Complete the following for time:
1000m Row
10 Ring Muscle-ups
20 Overhead Squats (135/95#)
10 Bar Muscle-Ups
200 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

20 Nov 17

Every 2 Minutes for 14 Minutes:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-7: 3 reps @ 88-90%

Complete the following for time:
10 Squat Clean Thrusters (185/135#)
15 Squat Clean Thrusters (155/105#)
20 Squat Clean Thrusters (135/95#)
*Rest 5 Minutes between each set of thrusters
*Taken from CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS

19 Nov 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

18 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5-85% of 1-RM Clean & Jerk

Against a 4-Minute Running Clock:
Row 250m
15 Burpees
Max Handstand Push-ups
Rest 4 Minutes
*Complete a total of 4 sets

Get Mean is Happening–CrossFit in Manhattan, KS

17 Nov 17

Every 90 seconds for 12 minutes:
Deadlift x 3 reps @ 75% of 1-RM

Complete the following for time:
25 Wall Ball Shots (30/20 lbs)
12 Muscle-Ups
25 Wall Ball Shots
9 Muscle-Ups
25 Wall Ball Shots
6 Muscle-Ups
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

16 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

15 Nov 17

Every 2 Minutes for 10 Minutes:
Sets 1-4: Tempo Bench Press x 2-3 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Set 5: Bench Press x Max reps @ today’s working weight (no tempo)

Complete the following for time:
Row 1200 meters
50 Pull-ups
50 Power Cleans (115/80#)
50 Ring Dips
50m Handstand Walk (165′) (17 3/4 around the box)

Get Mean is Happening–CrossFit in Manhattan, KS

14 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch)
*Sets 1-2: 75% of 1-RM Snatch
*Sets 3-5: 80% of 1-RM Snatch
When the clock reaches 10:00….
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

AMRAP in 6 Minutes of:
4 Pull-ups
12 KB Swings
4 Toes-to-Bar
Rest 1 Minute
AMRAP in 6 Minute of:
6 Sit-ups
8 Double-Unders
6 Box Jumps
Rest 1 Minute
AMRAP in 6 Minutes of:
10 Push-ups
20 Air Squats

Get Mean is Happening–CrossFit in Manhattan, KS

13 Nov 17

Every 2 Minutes for 16 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-9: 4 reps @ 85%

In teams of two, partners alternate whole rounds to complete the following:
AMRAP in 15 Minutes of:
7 Sandbag Squats
100′ Bear Hug Carry
35 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

12 Nov 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS