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

WORKOUT OF THE DAY