Workout of the Day

CrossFit 416 Daily – Tuesday, September 4th

Strength

Tall Power Jerk

3-3-3-3-3 reps

 

Push Jerk

3-3-3-3 reps

 

 

WOD

5 rounds for time

10 x Push Jerk (70% of 1 rep max)

10 x Burpee Box Jumps (24/20)


Brutal Strength of Mind

CrossFit 416 Daily – Monday, September 3rd

WOD

2 minutes at each station x3 Rounds

Station 1: 35/25 Calorie Row
Station 2: 10 x Pistol + 50 Double Unders
Station 3: 300m Run
Station 4:10 x Ring Rows + 100ft Sandbag Carry

*Score is the total amount of stations completed as prescribed


Establishing Capacity in the Hip Extension

CrossFit 416 Daily – Sunday, September 2nd

Skills and Drills

On the minute for 9 minutes

Minute 1: 50 ft Single Arm Kettlebell Carry (right/left)

Minute 2: 10 x Dumbbell Squeeze Press

Minute 3: 5 x Handstand Push-up Negatives

 

WOD

For time

20-15-10-5 reps

Deadlifts (225/155)

Wall Balls (20/14)

*10 x Handstand Push-ups between rounds


Common Flaws in the Dip, Drive and Press

CrossFit 416 Daily – Saturday, September 1st

WOD

With a partner, for time

800m Run

60 x Single Arm Dumbbell Overhead Squats (50/35)

80 x Toes to Bar

60 x Single Arm Dumbbell Overhead Squats (50/35)

800m Run


Action is Faster than Reaction

CrossFit 416 Daily – Friday, August 31st

Strength

Muscle Clean

3-3-3-3-3 reps

 

Hang Power Clean

3-3-3-3-3 reps

 

 

WOD

As many rounds as possible in 7 minutes
7 x Hang Power Cleans (70% of strength)
7 x Box Jump Overs (24/20)


Draw Your Line in the Sand

CrossFit 416 Daily – Thursday, August 30th

Strength

A1) Tempo Strict Press 3 x 5 reps

A2) Split Squat 3 x 8 reps

 

WOD

3 Rounds For Max Reps
1 min Back Squat (105/75)
1 min Rest
1 min Sumo Deadlift High Pull (105/75)
1 min Rest
1 min Push Press (105/75)
1 min Rest
*score is the total reps for each lift


You Have Time for Your Health