Archive for Daily Workout

11 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch)
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
(https://www.catalystathletics.com/exercise/394/Hip-Snatch/)

5 Rounds for time:
100′ Farmers Carry
10 KB Front Squats
20 Reverse V-ups

Get Mean is Happening–CrossFit in Manhattan, KS 

10 Nov 17

Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 2 reps @ 80%

In teams of two, partners alternate to complete 3 rounds each of:
25 Kettlebell Swings (70/53#)
15 Ring Dips
5 Cleans (185/135#)

Get Mean is Happening–CrossFit in Manhattan, KS

9 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

8 Nov 17

Every 2 Minutes for 10 Minutes:
Sets 1-4: Tempo Bench Press x 3-4 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:
63 Double-Unders (189 singles)
21 DB Thrusters (50/35#)
21 Toes-to-Bar
45 Double-Unders (135 Singles)
15 DB Thrusters
15 Toes-to-Bar
27 Double-Unders (81 Singles)
9 DB Thrusters
9 Toes-to-bar

Get Mean is Happening–CrossFit in Manhattan, KS

7 Nov 17

Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

AMRAP in 12 Minutes:
16 Front Rack Reverse Lunges (135/95#)
8 Pull-ups
4 Strict Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

6 Nov 17

Every 2 Minutes for 12 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 3 reps @ 85-88%

In teams of three, complete 5 sets each of:
350 Meter Row
12 Burpee Box Jump-Overs (24″/20″)
10 Alternating DB Snatches(50/35#)
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Get Mean is Happening–CrossFit in Manhattan, KS

5 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS 

4 Nov 17

Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

3 Rounds for time of:
5 Muscle-ups
10 Cleans (135/95#)
20 Box Jumps, 24/20″

Get Mean is Happening–CrossFit in Manhattan, KS

3 Nov 17

Every 90 seconds, for 9 minutes (6 sets):
Snatch
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
Followed immediately by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

5 Round for time of:
50 Double-Unders
25 Push Press (75/55#)
*Taken from CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS

2 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS