Workout of the Day
2/19/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Calories
20 DB Snatches
20 KB Deadlifts
20 Split Jumps
20 V-Ups
Weightlifting
1: Power Clean & Push Jerk (3RM)
Every 2min for 10min (5 sets)
3 Power Clean&Push Jerks
• Work up to a 3RM for the day
• @min 11 start #2
2: Power Clean & Push Jerk (1XME UB)
1 set of max effort unbroken Power Clean&Push Jerks @85% of #1
Metcon
Metcon (Time)
3 Rounds
50 Double Unders
15 Deadlifts (Rx+ 225/155#)(Rx 185/125#)
15 Box Jumps (Rx+ 24/20″)(Rx 20/16″)
2/18/20
CrossFit MaxZero – CrossFit
Warm-up
Core 7 (No Measure)
10 Empty Barbell Bear Complex
20 Cross-Body Crunches
15 Leg Raises
40 Flutter Kicks
:45 High Knee taps
Weightlifting
1: Power Snatch (3RM)
Every 2min for 10min (5 sets)
3 Power Snatches
• Work up to a 3RM for the day
• @min 11 start #2
2: Power Snatch (1XME UB)
1 set of max effort unbroken Power Snatches @90% of #1
Metcon
Hellen (Time)
For Time
1000m Row
30 Thrusters 135/95#
50 C2B Pull-Ups
2/17/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 Burpees
20 Sit-Ups
15 KB Swigns
35 Double Unders
Strength/Skill
A: Back Squat (10-10-10-10)
• 4 sets to work up to a 10RM for the day
• Rest 90sec between A&B
B: Strict Toes-To-Bar (4X8)
• Rest 90sec between B&A
Metcon
Metcon (Time)
21-15-9
OTB Burpees
GHD Sit-Ups
Hang Power Clean (Rx+135/95#)(Rx 95/65#)
2/15/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
800m Run
1k Row
Strength/Skill
A: Overhead Squat (4X5)
• @80% of 5RM
• Rest 90sec between A&B
B: GHD Situps (4X10)
Rest 90sec between B&A
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
10 Dual KB Push Press 53/35#
10 V-Ups
10 Box Jump 24/20″
2/14/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
15 V-Ups
10 Ring Rows
10 Dual KB Thrusters
20 Split Jumps
Strength/Skill
A: Floor Press (4X8)
• @80% of heaviest lifted in past 3 weeks
• Rest 90sec between A&B
B: Bent Over Row (4X8)
• @80% of heaviest lifted in past 3 weeks
• Rest 90sec between B&A
Metcon
Metcon (Time)
3 Rounds
400m Run
15 Overhead Squats 95/65#
10 Strict Hand Stand Push-Ups
2/13/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Calories
15 Hip Extensions
35 Double Unders
10 Barbell Good Mornings
10 Shoulder Presses
Strength/Skill
A: Front Squat (4X5)
• @75% of 1RM all across
• Rest 90sec between A&B
B: Single Arm Dumbell Press (4X16)
• Medium/Light weight
• Rest 90sec between “
Metcon
Metcon (Time)
“Charles”
2 Rounds
12 Bench Press (155/95#)
12 Wallballs (30/20#)
30 Calorie Row
12 Bench Press
12 SDHP (135/95#)
30 6″ Target Burpees
2/12/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 Bike Calories
15 GHD Sit-Ups
15 KB Swings
10 Burpees
Weightlifting
1: Power Clean & Push Jerk (7X1)
7min EMOM
3 Power Clean&Push Jerks @60% of 1RM PC&PJ
2: Plank Hold (8X:20)
4 minute Tabata intervals
:20 Work
:10 Rest
• Side plank with hip lifts, alternating sides each set.
Metcon
Metcon (Time)
3 Rounds
20 Pull-Ups
15 Bike Calories
10 Thrusters (Rx+ 135/95#)(Rx 95/65#)
2/11/20
CrossFit MaxZero – CrossFit
Warm-up
Core 6 (No Measure)
12 Burpee Box Jumps
2X:30 Hollow Hold
2X:30 Arch Hold
20 Glute Bridges
15 Crunches
Weightlifting
1: Power Snatch (7X3)
7min EMOM
3 Snatches @60% of 1RM Power Snatch
2: Sit-ups (8X:20)
4 minute Tabata intervals
:20 Work
:10 Rest
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
2/10/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
15 Jump Squats
10 Hand Stand Push-Ups
20 Sit-Ups
35 Double Unders
Strength/Skill
A: Back Squat (4X5)
• 1 1/4 Squats
• @80% of 5RM from past 3 weeks
• Rest 90sec between A&B
B: Pull-ups (4X8)
• Strict, use band if needed
• Rest 90sec between B&A
Metcon
Metcon (Time)
3 Rounds
500m Row
20 FR Lunges (Rx+ 95/65#)(Rx 75/55#)
20 KB Swings (Rx+53/35#)(Rx 44/26#)
2/8/20
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
800m Run
100 Double Unders
20 Sit-Ups
Strength/Skill
A: Overhead Squat (5RM)
• 5 sets to find 5RM for the day
• Attempt heavier than last week
• Rest 90sec between A&B
B: GHD Situps (4X10)
• Weighted if possible
• Rest 90sec between B&A
Metcon
Metcon (Time)
21-15-9
OTB Burpees
Front Squats @60% of 1RM
C2B Pull-Ups