Workout Of The Day

CrossFit Magnolia – CrossFit

Workout of the Day

Power Lift #2 (Weight)

Back Squat

Speed #2 (Time)

Run 100 m TT

CrossFit Magnolia – Competitor

Metcon (Time)

Row 500m

10 Overhead Squat (155/105)

Row 500m

15 Front Squat (155/105)

Row 500m

20 Back Squat (155/105)
-Goal is to finish under 10 minutes. Really push on this as the technique demands are lessened each round, as the squat complexity get easier. Scale the loading so the squats can be unbroken and don’t use a rack.

Metcon (No Measure)

3 rounds for quality:

10 Stiff-leg deadlift (Snatch Grip – use same barbell from the previous workout)

20 Ring rows (as difficult as possible)

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (Time)

Snatch Technique Work

1 Snatch Grip Deadlift + 3 Snatch Pulls

Then,

9-12-18

Hang Power Snatches (135/95 lb.)

18-21-27

Deadlifts

CrossFit Magnolia – CrossFit

Workout of the Day

Body-weight #1 (AMRAP – Reps)

Body-weight Gone Bad

1 min. Rope Climbs

1 min. Burpee Box Jumps (24/20 in.)

1 min. Sit-ups

1 min. Walking Lunges

1 min. Rest

3 rounds

CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (Time)

6 Rounds for time:

3 Hang Power Snatch (185/125)

6 Bar muscle ups

9 cal Ski erg
– Goal is to finish under 9 minutes. The bar muscle ups and snatches should be unbroken each round, so scale that number down if needed. Try to keep the heavier weight on the bar and the higher difficulty gymnastics movement if you can, and just lower the reps. Sub in 45 double under if you do not have access to a ski erg.

Part 2

After class

Metcon (No Measure)

For Quality:

4 x 100m Farmer carry
-You get 4 attempts to find the heaviest set of DB’s that you can make 100m without stopping to set them down.

CrossFit Magnolia – Competitor

Weightlifting

Before class

Front Squat (2-2-2-2-2)

-Build to a heavy double for the day

Metcon (Time)

3 Rounds for time:

15 Hang power clean (155/105)

15 HSPU
-Goal is a quick sprint, going for unbroken sets for as long as you can hold on. Good times to shoot for will be close to your “Diane” time.

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (Time)

30-35-40-45-50

Double-unders

Single-arm DB Thruster (50/35 lb.)

In between each round, perform 200-m MB Run (20/14 lb.)

CrossFit Magnolia – Competitor

Metcon (Time)

For time:

21-15-9

Bench press(185/125)

Squat Clean (135/95)

-Rest 10 minutes-

For time:

21-15-9

Chest to bar Pull ups

Ring dips
-Goal is to finish the first couplet in under 10 minutes and the second one under 5 minutes. Scale the loading on the bench press down so the opening set of 21 can be done in no more than 3 sets. We also have endurance testing today, so if you want to do this after the gym class, consider that an option.

CrossFit Magnolia – CrossFit

Workout of the Day

Endurance #2 (Time)

Row 5 k TT

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (AMRAP – Reps)

Max reps of Strict Pull-ups

Max reps of Shoulder Presses (115/75 lb.)

Metcon (Calories)

Max-Calorie Row in 20 sec.

Metcon (Time)

Max L-sit Hold for time

3 Rounds